Comparing Nutrients in 1 pound Kohlrabi VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Kohlrabi	21%	3%	76%
Oranges	7%	2%	91%

Macro Nutrients

	Kohlrabi	Oranges	Recommended Dietary Allowance
Energy	4.22% 122kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.059g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	7.37% 0.12g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.091g	0.48% 0.082g	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	58.5% 42.4g	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	28.6% 11g	38g per day for Men 19-50 years
Protein	13.8% 7.7g	7.6% 4.26g	56g per day for Men 19-50 years

Vitamins

	Kohlrabi	Oranges	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.3% 0.68mg	21% 0.27mg	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	34% 136μg	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	268% 241mg	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	5.44% 0.82mg	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	Oranges	Recommended Dietary Allowance
Calcium	11% 109mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	65% 0.59mg	22.7% 0.2mg	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	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	4.93% 0.11mg	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	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	46.7% 1588mg	24% 821mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	6.05% 91mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.24% 0.14mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	11% 413g	10.6% 393g	3700g per day for Men 19-50 years

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

• Raw Kohlrabi has 1.4 times more Vitamin B3, 2.5 times more Vitamin B6 and 2.7 times more Vitamin E than Raw Oranges.
• While Raw Oranges contain 5.5 times more Vitamin A, 1.7 times more Vitamin B1, 2 times more Vitamin B2, 1.5 times more Vitamin B5 and 1.9 times more Vitamin B9 than Raw Kohlrabi.
• Both Raw Kohlrabi and Raw Oranges have similar amounts of Vitamin C per 1 lb.
• Both Raw Kohlrabi as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Kohlrabi vs Oranges:

• Raw Kohlrabi has 2.9 times more Copper, 4 times more Iron, 1.9 times more Magnesium, 5.6 times more Manganese, 3.3 times more Phosphorus, 1.9 times more Potassium, 1.4 times more Selenium and more Sodium than Raw Oranges.
• While Raw Oranges contain 1.7 times more Calcium than Raw Kohlrabi.
• Both Raw Kohlrabi and Raw Oranges have similar amounts of Water per 1 lb.
• Both Raw Kohlrabi as well as Raw Oranges have insufficient amounts of Zinc in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Kohlrabi has 3.7 times more Omega 3, 1.5 times more Fiber and 1.8 times more Protein than Raw Oranges.
• While Raw Oranges contain 1.7 times more Energy, 1.9 times more Carbohydrate and 3.6 times more Sugars than Raw Kohlrabi.
• Both Raw Kohlrabi as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.