Comparing Nutrients in 300 calories Boiled Kohlrabi with Salt VS Frozen Broccoli Spears

Weight per 300 calories

• Boiled Kohlrabi with Salt: 1035g
• Frozen Broccoli Spears: 1035g

Both foods have similar energy densities which is very low in comparison to other foods.

Discover which food has more nutrients per 300 calories - Boiled Kohlrabi with Salt or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kohlrabi with Salt	21%	3%	76%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Boiled Kohlrabi with Salt	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.14g	3.63% 3.5g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	81% 1.3g	1.6g per day for Men 19-50 years
Omega 6	1.34% 0.23g	2.25% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.2% 69.2g	42.6% 55.3g	130g per day for Men 19-50 years
Sugars	40% 29g	21% 15.2g	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	30% 11.4g	81.7% 31g	38g per day for Men 19-50 years
Protein	33.3% 18.6g	56.5% 31.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Kohlrabi with Salt	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	2.3% 20.7μg	65.5% 590μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	62% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	91% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.2% 4.03mg	30% 4.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.66mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	139% 1.8mg	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	31% 124μg	243% 972μg	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	621% 559mg	785% 707mg	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	36% 5.38mg	93% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.86% 1.03μg	874% 1049μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kohlrabi with Salt	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	26% 259mg	42.4% 424mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	41.4% 0.37mg	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	51.7% 4.14mg	93% 7.45mg	8mg per day for Men 19-50 years
Magnesium	46.8% 197mg	39.4% 166mg	420mg per day for Men 19-50 years
Manganese	64% 1.47mg	115% 2.65mg	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	66.5% 466mg	87% 610mg	700mg per day for Men 19-50 years
Potassium	103% 3517mg	76% 2586mg	3400mg per day for Men 19-50 years
Selenium	15% 8.28μg	35.7% 19.7μg	55μg per day for Men 19-50 years
Sodium	177% 2659mg	11.7% 176mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	25.2% 934g	25.3% 937g	3700g per day for Men 19-50 years

Boiled Kohlrabi With Salt VS Frozen Broccoli Spears Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Kohlrabi with Salt or Frozen Broccoli Spears?

Lets compare vitamin content per 300 calories of Boiled Kohlrabi with Salt vs Frozen Broccoli Spears:

• 300 kcal of Frozen Broccoli Spears contain 28.5 times more Vitamin A, 1.8 times more Vitamin B1, 5.7 times more Vitamin B2, 1.5 times more Vitamin B5, 7.8 times more Vitamin B9, 1.3 times more Vitamin C, 2.6 times more Vitamin E and 1014 times more Vitamin K than Boiled and Drained Kohlrabi with Salt.
• Both Boiled Kohlrabi with Salt and Frozen Broccoli Spears provide similar amounts of Vitamin B3 and Vitamin B6 per 300 calories.
• 300 calories of Boiled Kohlrabi with Salt have insufficient amounts of Vitamin A and Vitamin K
• Both Boiled and Drained Kohlrabi with Salt as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Kohlrabi with Salt vs Frozen Broccoli Spears:

• 300 calories of Boiled Kohlrabi with Salt have 3.7 times more Copper, 1.4 times more Potassium and 15.1 times more Sodium than Frozen Broccoli Spears.
• While 300 kcal of Frozen Broccoli Spears contain 1.6 times more Calcium, 1.8 times more Iron, 1.8 times more Manganese, 1.3 times more Phosphorus and 2.4 times more Selenium than Boiled and Drained Kohlrabi with Salt.
• Both Boiled Kohlrabi with Salt and Frozen Broccoli Spears contain similar levels of Magnesium, Zinc and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Kohlrabi with Salt have 1.3 times more Carbohydrate and 1.9 times more Sugars than Frozen Broccoli Spears.
• While 300 kcal of Frozen Broccoli Spears contain 4.5 times more Omega 3, 2.7 times more Fiber and 1.7 times more Protein than Boiled and Drained Kohlrabi with Salt.
• Both Boiled Kohlrabi with Salt and Frozen Broccoli Spears offer comparable quantities of Energy per 300 calories.
• Both Boiled and Drained Kohlrabi with Salt as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in 300 calories.