Comparing Nutrients in 1 pound Boiled Kohlrabi VS Tomato Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Kohlrabi	21%	3%	76%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	Boiled Kohlrabi	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	4.54% 132kcal	2.66% 77kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	0.59% 0.1g	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	12.3% 16g	130g per day for Men 19-50 years
Sugars	17.5% 12.7g	16% 11.7g	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	8.32% 6.03g	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	% 5.67g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	13% 5g	4.77% 1.8g	38g per day for Men 19-50 years
Protein	14.6% 8.16g	6.9% 3.86g	56g per day for Men 19-50 years

Vitamins

	Boiled Kohlrabi	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	11.6% 104μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	27.2% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.77mg	19% 3.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.73mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.7% 0.7mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.6% 54.4μg	22.7% 91μg	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	353% 318mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15.7% 2.36mg	9.68% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kohlrabi	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	11.3% 113mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	66.5% 0.6mg	21% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.78% 31.3μg	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% 1.77mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	13.4% 0.31mg	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	12.3% 86mg	700mg per day for Men 19-50 years
Potassium	45.4% 1542mg	29% 984mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	76.5% 1148mg	1500mg per day for Men 19-50 years
Zinc	12.8% 1.4mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	11% 410g	11.6% 427g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Kohlrabi VS Tomato Juice with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Kohlrabi versus 1 lb of Tomato Juice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Kohlrabi vs Tomato Juice with Salt:

• 1 pound of Boiled Kohlrabi has 2.2 times more Vitamin B6 and 1.6 times more Vitamin E than Tomato Juice with Salt.
• While 1 lb of Canned Tomato Juice with Salt contains 11.5 times more Vitamin A, 2.5 times more Vitamin B1, 3.9 times more Vitamin B2, 1.7 times more Vitamin B3, 1.7 times more Vitamin B9 and 1.3 times more Vitamin C than Boiled and Drained Kohlrabi.
• 1 pound of Boiled Kohlrabi have insufficient amounts of Vitamin A and Vitamin B2
• Both Boiled and Drained Kohlrabi as well as Canned Tomato Juice with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Boiled Kohlrabi vs Tomato Juice with Salt:

• 1 pound of Boiled Kohlrabi has 2.5 times more Calcium, 3.1 times more Copper, 1.7 times more Magnesium, 2.1 times more Manganese, 2.4 times more Phosphorus, 1.6 times more Potassium and 2.8 times more Zinc than Tomato Juice with Salt.
• While 1 lb of Canned Tomato Juice with Salt contains 12 times more Sodium than Boiled and Drained Kohlrabi.
• Both Boiled Kohlrabi and Tomato Juice with Salt contain similar levels of Iron and Water per one pound.
• 1 pound of Tomato Juice with Salt lack sufficient amounts of Calcium and Zinc
• Both Boiled and Drained Kohlrabi as well as Canned Tomato Juice with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Kohlrabi has 1.9 times more Carbohydrate, 2.8 times more Fiber and 2.1 times more Protein than Tomato Juice with Salt.
• Both Boiled Kohlrabi and Tomato Juice with Salt offer comparable quantities of Sugars per one pound.
• 1 pound of Tomato Juice with Salt provide inadequate amounts of Fiber and Protein
• Both Boiled and Drained Kohlrabi as well as Canned Tomato Juice with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.