Comparing Nutrients in 300 calories Boiled Potherb Jute with Salt VS Boiled Kohlrabi with Salt

Weight per 300 calories

• Boiled Potherb Jute with Salt: 811g
• Boiled Kohlrabi with Salt: 1035g

Boiled Potherb Jute with Salt has 1.3 times more energy per 100g than Boiled Kohlrabi with Salt. It has low energy density when compared to other foods. Boiled and Drained Kohlrabi with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled Potherb Jute with Salt or Boiled Kohlrabi with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Potherb Jute with Salt	32%	4%	64%
Boiled Kohlrabi with Salt	21%	3%	76%

Macro Nutrients

	Boiled Potherb Jute with Salt	Boiled Kohlrabi with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.67% 1.62g	1.17% 1.14g	97g per day for Men 19-50 years
Saturated Fat	0.76% 0.24g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	4.5% 0.76g	1.34% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.5% 59g	53.2% 69.2g	130g per day for Men 19-50 years
Sugars	11% 8.1g	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	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	42.7% 16.2g	30% 11.4g	38g per day for Men 19-50 years
Protein	53.3% 30g	33.3% 18.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Potherb Jute with Salt	Boiled Kohlrabi with Salt	Recommended Dietary Allowance
Vitamin A	233% 2100μg	2.3% 20.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.5% 0.74mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	120% 1.56mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	25.2% 4.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.58mg	33% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	356% 4.62mg	123% 1.6mg	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	211% 843μg	31% 124μg	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	297% 268mg	621% 559mg	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	3.8% 0.57mg	36% 5.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	730% 876μg	0.86% 1.03μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potherb Jute with Salt	Boiled Kohlrabi with Salt	Recommended Dietary Allowance
Calcium	171% 1711mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	230% 2.07mg	152% 1.37mg	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	318% 25.5mg	51.7% 4.14mg	8mg per day for Men 19-50 years
Magnesium	120% 503mg	46.8% 197mg	420mg per day for Men 19-50 years
Manganese	43.4% 1mg	64% 1.47mg	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	83.4% 584mg	66.5% 466mg	700mg per day for Men 19-50 years
Potassium	131% 4459mg	103% 3517mg	3400mg per day for Men 19-50 years
Selenium	13.3% 7.3μg	15% 8.28μg	55μg per day for Men 19-50 years
Sodium	134% 2003mg	177% 2659mg	1500mg per day for Men 19-50 years
Zinc	58.2% 6.4mg	29% 3.2mg	11mg per day for Men 19-50 years
Water	19% 707g	25.2% 934g	3700g per day for Men 19-50 years

Boiled Potherb Jute With Salt VS Boiled Kohlrabi With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Potherb Jute with Salt or Boiled Kohlrabi with Salt?

Lets compare vitamin content per 300 calories of Boiled Potherb Jute with Salt vs Boiled Kohlrabi with Salt:

• 300 calories of Boiled Potherb Jute with Salt have 101.5 times more Vitamin A, 1.8 times more Vitamin B1, 7.5 times more Vitamin B2, 1.8 times more Vitamin B3, 2.9 times more Vitamin B6, 6.8 times more Vitamin B9 and 846.5 times more Vitamin K than Boiled Kohlrabi with Salt.
• While 300 kcal of Boiled and Drained Kohlrabi with Salt contain 2.8 times more Vitamin B5, 2.1 times more Vitamin C and 9.5 times more Vitamin E than Boiled and Drained Potherb Jute with Salt.
• 300 calories of Boiled Potherb Jute with Salt have insufficient amounts of Vitamin E
• 300 calories of Boiled Kohlrabi with Salt have insufficient amounts of Vitamin A and Vitamin K
• Both Boiled and Drained Potherb Jute with Salt as well as Boiled and Drained Kohlrabi with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Potherb Jute with Salt vs Boiled Kohlrabi with Salt:

• 300 calories of Boiled Potherb Jute with Salt have 6.6 times more Calcium, 1.5 times more Copper, 6.2 times more Iron, 2.6 times more Magnesium, 1.3 times more Phosphorus, 1.3 times more Potassium and 2 times more Zinc than Boiled Kohlrabi with Salt.
• While 300 kcal of Boiled and Drained Kohlrabi with Salt contain 1.5 times more Manganese, 1.3 times more Sodium and 1.3 times more Water than Boiled and Drained Potherb Jute with Salt.
• Both Boiled Potherb Jute with Salt and Boiled Kohlrabi with Salt contain similar levels of Selenium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Potherb Jute with Salt have 1.4 times more Fiber and 1.6 times more Protein than Boiled Kohlrabi with Salt.
• While 300 kcal of Boiled and Drained Kohlrabi with Salt contain 17.9 times more Omega 3 and 3.6 times more Sugars than Boiled and Drained Potherb Jute with Salt.
• Both Boiled Potherb Jute with Salt and Boiled Kohlrabi with Salt offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Boiled Potherb Jute with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Potherb Jute with Salt as well as Boiled and Drained Kohlrabi with Salt provide inadequate amounts of Omega 6 in 300 calories.