Comparing Nutrients in 1 pound Tomato Juice with Salt VS Kohlrabi

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice with Salt	17%	13%	70%
Kohlrabi	21%	3%	76%

Macro Nutrients

	Tomato Juice with Salt	Kohlrabi	Recommended Dietary Allowance
Energy	2.66% 77kcal	4.22% 122kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.086g	0.18% 0.059g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	7.37% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	0.53% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.3% 16g	21.6% 28g	130g per day for Men 19-50 years
Sugars	16% 11.7g	16.3% 11.8g	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	8.32% 6.03g	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	% 5.67g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	4.77% 1.8g	43% 16.3g	38g per day for Men 19-50 years
Protein	6.9% 3.86g	13.8% 7.7g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice with Salt	Kohlrabi	Recommended Dietary Allowance
Vitamin A	11.6% 104μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.2% 0.35mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.05mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	52.3% 0.68mg	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	22.7% 91μg	18% 72.6μg	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	353% 318mg	312% 281mg	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	9.68% 1.45mg	14.5% 2.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.7% 10.4μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice with Salt	Kohlrabi	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	65% 0.59mg	0.9mg per day for Men 19-50 years
Fluoride	0.78% 31.3μg	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% 1.77mg	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	27.4% 0.63mg	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	12.3% 86mg	30% 209mg	700mg per day for Men 19-50 years
Potassium	29% 984mg	46.7% 1588mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	76.5% 1148mg	6.05% 91mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	1.24% 0.14mg	11mg per day for Men 19-50 years
Water	11.6% 427g	11% 413g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Juice with Salt VS Kohlrabi per 1 lb

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

Lets compare vitamin content per 1 pound of Tomato Juice with Salt vs Kohlrabi:

• 1 pound of Tomato Juice with Salt has 11.5 times more Vitamin A, 2 times more Vitamin B1, 3.9 times more Vitamin B2, 1.7 times more Vitamin B3 and 1.3 times more Vitamin B9 than Kohlrabi.
• While 1 lb of Raw Kohlrabi contains 2.1 times more Vitamin B6 and 1.5 times more Vitamin E than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Kohlrabi provide similar amounts of Vitamin C per one pound.
• 1 pound of Kohlrabi have insufficient amounts of Vitamin A and Vitamin B2
• Both Canned Tomato Juice with Salt as well as Raw Kohlrabi have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Tomato Juice with Salt vs Kohlrabi:

• 1 pound of Tomato Juice with Salt has 12.7 times more Sodium than Kohlrabi.
• While 1 lb of Raw Kohlrabi contains 2.4 times more Calcium, 3.1 times more Copper, 1.7 times more Magnesium, 2 times more Manganese, 2.4 times more Phosphorus and 1.6 times more Potassium than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Kohlrabi contain similar levels of Iron and Water per one pound.
• 1 pound of Tomato Juice with Salt lack sufficient amounts of Calcium
• Both Canned Tomato Juice with Salt as well as Raw Kohlrabi lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Kohlrabi contains 1.8 times more Carbohydrate, 9 times more Fiber and 2 times more Protein than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Kohlrabi offer comparable quantities of Sugars per one pound.
• 1 pound of Tomato Juice with Salt provide inadequate amounts of Fiber and Protein
• Both Canned Tomato Juice with Salt as well as Raw Kohlrabi provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.