Comparing Nutrients in 1 pound Kohlrabi VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Kohlrabi	21%	3%	76%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Kohlrabi	Brazilnuts	Recommended Dietary Allowance
Energy	4.22% 122kcal	103% 2989kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	314% 304g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.059g	229% 73g	32g per day for Men 19-50 years
Omega 3	7.37% 0.12g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.091g	650% 111g	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	41% 53.3g	130g per day for Men 19-50 years
Sugars	16.3% 11.8g	14.6% 10.6g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 10.6g	g per day for Men 19-50 years
Fiber	43% 16.3g	89.5% 34g	38g per day for Men 19-50 years
Protein	13.8% 7.7g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Kohlrabi	Brazilnuts	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	233% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	8.36% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.3% 0.68mg	35.2% 0.46mg	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	25% 100μg	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	3.53% 3.18mg	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	171% 25.6mg	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	Brazilnuts	Recommended Dietary Allowance
Calcium	11% 109mg	72.6% 726mg	1000mg per day for Men 19-50 years
Copper	65% 0.59mg	878% 7.9mg	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	138% 11mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	406% 1706mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	241% 5.55mg	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	470% 3289mg	700mg per day for Men 19-50 years
Potassium	46.7% 1588mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	15810% 8695μg	55μg per day for Men 19-50 years
Sodium	6.05% 91mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	1.24% 0.14mg	167% 18.4mg	11mg per day for Men 19-50 years
Water	11% 413g	0.42% 15.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Kohlrabi VS Brazilnuts per 1 lb

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

Lets compare vitamin content per 1 pound of Kohlrabi vs Brazilnuts:

• 1 pound of Kohlrabi has 1.4 times more Vitamin B3, 1.5 times more Vitamin B6 and 88.6 times more Vitamin C than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 12.3 times more Vitamin B1, 1.8 times more Vitamin B2, 1.4 times more Vitamin B9 and 11.8 times more Vitamin E than Raw Kohlrabi.
• Both Kohlrabi and Brazilnuts provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Kohlrabi have insufficient amounts of Vitamin B2
• 1 pound of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin C
• Both Raw Kohlrabi as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Kohlrabi vs Brazilnuts:

• 1 pound of Kohlrabi has 26.6 times more Water than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 6.7 times more Calcium, 13.5 times more Copper, 6.1 times more Iron, 19.8 times more Magnesium, 8.8 times more Manganese, 15.8 times more Phosphorus, 1.9 times more Potassium, 2738.6 times more Selenium and 135.3 times more Zinc than Raw Kohlrabi.
• 1 pound of Kohlrabi lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dried Brazilnuts contains 24.4 times more Energy, 671 times more Fat, 1241.1 times more Saturated Fat, 1.4 times more Omega 3, 1218.2 times more Omega 6, 1.9 times more Carbohydrate, 2.1 times more Fiber and 8.4 times more Protein than Raw Kohlrabi.
• Both Kohlrabi and Brazilnuts offer comparable quantities of Sugars per one pound.
• 1 pound of Kohlrabi provide inadequate amounts of Energy, Omega 3 and Omega 6