Comparing Nutrients in 1 pound Kohlrabi VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Kohlrabi	21%	3%	76%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Kohlrabi	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	4.22% 122kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.059g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	7.37% 0.12g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.091g	361% 61.3g	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	61.7% 80g	130g per day for Men 19-50 years
Sugars	16.3% 11.8g	28.5% 20.6g	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	% 0.18g	g per day for Men 19-50 years
Sucrose	NA	% 20g	g per day for Men 19-50 years
Fiber	43% 16.3g	125% 47.6g	38g per day for Men 19-50 years
Protein	13.8% 7.7g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Kohlrabi	Oil Roasted Almonds	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	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.3% 0.68mg	41% 0.54mg	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	30.6% 122μg	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% 0mg	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	785% 118mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	11% 109mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	65% 0.59mg	481% 4.33mg	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	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	296% 1243mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	485% 11mg	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	302% 2114mg	700mg per day for Men 19-50 years
Potassium	46.7% 1588mg	93% 3171mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	6.05% 91mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	1.24% 0.14mg	127% 14mg	11mg per day for Men 19-50 years
Water	11% 413g	0.34% 12.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Kohlrabi vs Oil Roasted Almonds:

• Raw Kohlrabi has 1.3 times more Vitamin B6 and more Vitamin C than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.8 times more Vitamin B1, 39.1 times more Vitamin B2, 9.2 times more Vitamin B3, 1.4 times more Vitamin B5, 1.7 times more Vitamin B9 and 54.1 times more Vitamin E than Raw Kohlrabi.
• Both Raw Kohlrabi as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Kohlrabi vs Oil Roasted Almonds:

• Raw Kohlrabi has 20 times more Sodium and 32.5 times more Water than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 12.1 times more Calcium, 7.4 times more Copper, 9.2 times more Iron, 14.4 times more Magnesium, 17.7 times more Manganese, 10.1 times more Phosphorus, 2 times more Potassium, 5.9 times more Selenium and 102.3 times more Zinc than Raw Kohlrabi.

Comparison of macro-nutrients per 1 pound:

• Raw Kohlrabi has more Omega 3 than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 22.5 times more Energy, 551.7 times more Fat, 323.7 times more Saturated Fat, 676 times more Omega 6, 2.9 times more Carbohydrate, 1.8 times more Sugars, 2.9 times more Fiber and 12.5 times more Protein than Raw Kohlrabi.
• Both Raw Kohlrabi as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.