Comparing Nutrients in 1 pound Kohlrabi VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Kohlrabi	21%	3%	76%
Almond paste	8%	52%	40%

Macro Nutrients

	Kohlrabi	Almond paste	Recommended Dietary Allowance
Energy	4.22% 122kcal	71.6% 2077kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	130% 126g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.059g	37.3% 12g	32g per day for Men 19-50 years
Omega 3	7.37% 0.12g	56.4% 0.9g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.091g	149% 25.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.6% 28g	167% 217g	130g per day for Men 19-50 years
Sugars	16.3% 11.8g	227% 164g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	43% 16.3g	57.3% 21.8g	38g per day for Men 19-50 years
Protein	13.8% 7.7g	73% 41g	56g per day for Men 19-50 years

Vitamins

	Kohlrabi	Almond paste	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	144% 1.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	10.3% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.3% 0.68mg	12.6% 0.16mg	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	18% 72.6μg	82.8% 331μg	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	312% 281mg	0.5% 0.45mg	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	14.5% 2.18mg	409% 61.4mg	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

	Kohlrabi	Almond paste	Recommended Dietary Allowance
Calcium	11% 109mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	65% 0.59mg	229% 2.06mg	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	91% 7.26mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	140% 590mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	169% 3.9mg	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	30% 209mg	167% 1170mg	700mg per day for Men 19-50 years
Potassium	46.7% 1588mg	42% 1424mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	34.6% 19μg	55μg per day for Men 19-50 years
Sodium	6.05% 91mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	1.24% 0.14mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	11% 413g	1.73% 64g	3700g per day for Men 19-50 years

Nutrient Comparison: Kohlrabi VS Almond paste per 1 lb

Compare the macro and micronutrient content in 1 lb of Kohlrabi versus 1 lb of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Kohlrabi vs Almond paste:

• 1 pound of Kohlrabi has 1.5 times more Vitamin B5, 4.2 times more Vitamin B6 and 620 times more Vitamin C than Almond paste.
• While 1 lb of Almond paste contains 1.6 times more Vitamin B1, 20.7 times more Vitamin B2, 3.6 times more Vitamin B3, 4.6 times more Vitamin B9 and 28.2 times more Vitamin E than Raw Kohlrabi.
• 1 pound of Kohlrabi have insufficient amounts of Vitamin B2
• 1 pound of Almond paste have insufficient amounts of Vitamin C
• Both Raw Kohlrabi as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Kohlrabi vs Almond paste:

• 1 pound of Kohlrabi has 6.5 times more Water than Almond paste.
• While 1 lb of Almond paste contains 7.2 times more Calcium, 3.5 times more Copper, 4 times more Iron, 6.8 times more Magnesium, 6.2 times more Manganese, 5.6 times more Phosphorus, 6 times more Selenium and 49.3 times more Zinc than Raw Kohlrabi.
• Both Kohlrabi and Almond paste contain similar levels of Potassium per one pound.
• 1 pound of Kohlrabi lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Almond paste contains 17 times more Energy, 277.4 times more Fat, 202.2 times more Saturated Fat, 7.7 times more Omega 3, 278.8 times more Omega 6, 7.7 times more Carbohydrate, 13.9 times more Sugars, 1.3 times more Fiber and 5.3 times more Protein than Raw Kohlrabi.
• 1 pound of Kohlrabi provide inadequate amounts of Energy, Omega 3 and Omega 6