Comparing Nutrients in 300 calories Boiled Carrots VS Kohlrabi

Weight per 300 calories

• Boiled Carrots: 857g
• Kohlrabi: 1111g

Boiled Carrots have 1.3 times more energy per 100g than Kohlrabi. It has low energy density when compared to other foods. Raw Kohlrabi having very low energy density.

Which food has more nutrients per 300 calories - Boiled Carrots or Kohlrabi?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Kohlrabi	21%	3%	76%

Macro Nutrients

	Boiled Carrots	Kohlrabi	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.8% 0.26g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	0.54% 0.009g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	4.4% 0.75g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.5g	53% 69g	130g per day for Men 19-50 years
Sugars	40.8% 29.6g	40% 29g	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	4.26% 3.1g	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	% 3.43g	NA	g per day for Men 19-50 years
Sucrose	% 23g	NA	g per day for Men 19-50 years
Fiber	67.7% 25.7g	105% 40g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	33.7% 19g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Kohlrabi	Recommended Dietary Allowance
Vitamin A	811% 7303μg	2.47% 22.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.57mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	27.8% 4.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.8% 2mg	36.7% 1.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	128% 1.67mg	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	30% 120μg	44.4% 178μg	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	34.3% 31mg	765% 689mg	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	59% 8.83mg	35.6% 5.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	98% 117μg	0.93% 1.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Kohlrabi	Recommended Dietary Allowance
Calcium	25.7% 257mg	26.7% 267mg	1000mg per day for Men 19-50 years
Copper	16% 0.15mg	159% 1.43mg	0.9mg per day for Men 19-50 years
Fluoride	10% 407μg	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	36.4% 2.9mg	55.6% 4.44mg	8mg per day for Men 19-50 years
Magnesium	20.4% 85.7mg	50.3% 211mg	420mg per day for Men 19-50 years
Manganese	57.8% 1.33mg	67% 1.54mg	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	36.7% 257mg	73% 511mg	700mg per day for Men 19-50 years
Potassium	59.2% 2014mg	114% 3889mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	14% 7.78μg	55μg per day for Men 19-50 years
Sodium	33% 497mg	15% 222mg	1500mg per day for Men 19-50 years
Zinc	15.6% 1.7mg	3.03% 0.33mg	11mg per day for Men 19-50 years
Water	21% 773g	27.3% 1011g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Carrots vs Kohlrabi:

• Boiled and Drained Carrots have 328.6 times more Vitamin A, 1.7 times more Vitamin B2, 1.2 times more Vitamin B3, 1.7 times more Vitamin E and 105.7 times more Vitamin K than Raw Kohlrabi.
• While Raw Kohlrabi contains 1.3 times more Vitamin B6, 1.5 times more Vitamin B9 and 22.3 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Kohlrabi have similar amounts of Vitamin B1 and Vitamin B5 per 300 kcal.
• Both Boiled and Drained Carrots as well as Raw Kohlrabi have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Carrots vs Kohlrabi:

• Boiled and Drained Carrots have 2.2 times more Sodium and 5.1 times more Zinc than Raw Kohlrabi.
• While Raw Kohlrabi contains 9.8 times more Copper, 1.5 times more Iron, 2.5 times more Magnesium, 2 times more Phosphorus, 1.9 times more Potassium, 1.3 times more Selenium and 1.3 times more Water than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Kohlrabi have similar amounts of Calcium and Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Carrots have 3.4 times more Omega 6 than Raw Kohlrabi.
• While Raw Kohlrabi contains 33.7 times more Omega 3, 1.6 times more Fiber and 2.9 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Kohlrabi have similar amounts of Energy, Carbohydrate and Sugars per 300 kcal.
• Both Boiled and Drained Carrots as well as Raw Kohlrabi have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.