Comparing Nutrients in 1 pound Boiled Kohlrabi VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Kohlrabi	21%	3%	76%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Boiled Kohlrabi	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	4.54% 132kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	1.12% 0.19g	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	14% 18g	130g per day for Men 19-50 years
Sugars	17.5% 12.7g	15.6% 11.3g	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	8.2% 5.94g	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	% 5.35g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	13% 5g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	14.6% 8.16g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Kohlrabi	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.77mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.73mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.7% 0.7mg	27.6% 0.36mg	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	14.7% 59μg	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	115% 103mg	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	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kohlrabi	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	11.3% 113mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	66.5% 0.6mg	37.8% 0.34mg	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	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	20.7% 0.48mg	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	18% 127mg	700mg per day for Men 19-50 years
Potassium	45.4% 1542mg	29% 989mg	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	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	12.8% 1.4mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	11% 410g	11.6% 428g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Kohlrabi vs Cooked Ripe Red Tomatoes:

• Boiled and Drained Kohlrabi has 1.2 times more Vitamin B5, 1.9 times more Vitamin B6 and 2.4 times more Vitamin C than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 12 times more Vitamin A, 1.4 times more Vitamin B3 and 28 times more Vitamin K than Boiled and Drained Kohlrabi.
• Both Boiled and Drained Kohlrabi and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B1, Vitamin B2, Vitamin B9 and Vitamin E per 1 lb.
• Both Boiled and Drained Kohlrabi as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Kohlrabi vs Cooked Ripe Red Tomatoes:

• Boiled and Drained Kohlrabi has 2.3 times more Calcium, 1.8 times more Copper, 2.1 times more Magnesium, 1.4 times more Manganese, 1.6 times more Phosphorus, 1.6 times more Potassium, 1.6 times more Selenium, 1.9 times more Sodium and 2.2 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.7 times more Iron than Boiled and Drained Kohlrabi.
• Both Boiled and Drained Kohlrabi and Cooked Ripe Red Tomatoes have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Kohlrabi has 1.6 times more Energy, 14 times more Omega 3, 1.7 times more Carbohydrate, 1.6 times more Fiber and 1.9 times more Protein than Cooked Ripe Red Tomatoes.
• Both Boiled and Drained Kohlrabi and Cooked Ripe Red Tomatoes have similar amounts of Sugars per 1 lb.
• Both Boiled and Drained Kohlrabi as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.