Comparing Nutrients in 1 pound Boiled Kohlrabi VS Grilled Portabella Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Boiled Kohlrabi	21%	3%	76%
Grilled Portabella Mushrooms	36%	14%	50%

Macro Nutrients

	Boiled Kohlrabi	Grilled Portabella Mushrooms	Recommended Dietary Allowance
Energy	4.54% 132kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	2.7% 2.63g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	6.2% 1.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.3% 30.3g	15.5% 20g	130g per day for Men 19-50 years
Sugars	17.5% 12.7g	14% 10.3g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 10.3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	13% 5g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	14.6% 8.16g	26.6% 15g	56g per day for Men 19-50 years

Vitamins

	Boiled Kohlrabi	Grilled Portabella Mushrooms	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	141% 1.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.77mg	177% 28.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.73mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.7% 0.7mg	42.6% 0.55mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	168% 50.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.6% 54.4μg	21.5% 86μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	272% 245mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	10.6% 63.5IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15.7% 2.36mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kohlrabi	Grilled Portabella Mushrooms	Recommended Dietary Allowance
Calcium	11.3% 113mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	66.5% 0.6mg	196% 1.76mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	22.7% 1.8mg	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	13.2% 0.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	29% 204mg	87.5% 612mg	700mg per day for Men 19-50 years
Potassium	45.4% 1542mg	58.3% 1982mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	181% 99μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	12.8% 1.4mg	27% 2.95mg	11mg per day for Men 19-50 years
Water	11% 410g	11% 411g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Kohlrabi vs Grilled Portabella Mushrooms:

• Boiled and Drained Kohlrabi has 1.3 times more Vitamin B6, more Vitamin C and more Vitamin E than Grilled Portabella Mushrooms.
• While Grilled Portabella Mushrooms contain 1.8 times more Vitamin B1, 20.2 times more Vitamin B2, 16 times more Vitamin B3, 7.9 times more Vitamin B5, 1.6 times more Vitamin B9 and more Vitamin D than Boiled and Drained Kohlrabi.
• Both Boiled and Drained Kohlrabi as well as Grilled Portabella Mushrooms have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Boiled Kohlrabi vs Grilled Portabella Mushrooms:

• Boiled and Drained Kohlrabi has 8.3 times more Calcium, 1.5 times more Magnesium, 2.1 times more Manganese and 1.9 times more Sodium than Grilled Portabella Mushrooms.
• While Grilled Portabella Mushrooms contain 2.9 times more Copper, 3 times more Phosphorus, 1.3 times more Potassium, 27.4 times more Selenium and 2.1 times more Zinc than Boiled and Drained Kohlrabi.
• Both Boiled and Drained Kohlrabi and Grilled Portabella Mushrooms have similar amounts of Iron and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Kohlrabi has more Omega 3, 1.5 times more Carbohydrate and 1.2 times more Sugars than Grilled Portabella Mushrooms.
• While Grilled Portabella Mushrooms contain 10.5 times more Omega 6, 2 times more Fiber and 1.8 times more Protein than Boiled and Drained Kohlrabi.
• Both Boiled and Drained Kohlrabi and Grilled Portabella Mushrooms have similar amounts of Energy per 1 lb.
• Both Boiled and Drained Kohlrabi as well as Grilled Portabella Mushrooms have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.