Comparing Nutrients in 300 calories Boiled Kohlrabi VS Broccoli

Weight per 300 calories

• Boiled Kohlrabi: 1035g
• Broccoli: 882g

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

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Kohlrabi	21%	3%	76%
Broccoli	27%	8%	65%

Macro Nutrients

	Boiled Kohlrabi	Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.14g	3.37% 3.26g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	3.14% 1g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	34.7% 0.56g	1.6g per day for Men 19-50 years
Omega 6	1.34% 0.23g	2.54% 0.43g	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	45% 58.6g	130g per day for Men 19-50 years
Sugars	40% 29g	20.7% 15g	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	8.28% 6g	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	% 4.32g	g per day for Men 19-50 years
Sucrose	NA	% 0.88g	g per day for Men 19-50 years
Fiber	30% 11.4g	60.4% 23g	38g per day for Men 19-50 years
Protein	33.3% 18.6g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	Boiled Kohlrabi	Broccoli	Recommended Dietary Allowance
Vitamin A	2.3% 20.7μg	30.4% 274μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.2% 4.03mg	35.2% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.66mg	101% 5.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	119% 1.54mg	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	139% 556μg	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	875% 787mg	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	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.86% 1.03μg	747% 896μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kohlrabi	Broccoli	Recommended Dietary Allowance
Calcium	26% 259mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	48% 0.43mg	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	80.5% 6.44mg	8mg per day for Men 19-50 years
Magnesium	46.8% 197mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	64% 1.47mg	80.6% 1.85mg	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	83% 582mg	700mg per day for Men 19-50 years
Potassium	103% 3517mg	82% 2788mg	3400mg per day for Men 19-50 years
Selenium	15% 8.28μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	14.5% 217mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	25.2% 934g	21.3% 788g	3700g per day for Men 19-50 years

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

• Raw Broccoli contains 13.2 times more Vitamin A, 1.5 times more Vitamin B1, 5 times more Vitamin B2, 1.4 times more Vitamin B3, 3.1 times more Vitamin B5, 4.5 times more Vitamin B9, 1.4 times more Vitamin C, 1.3 times more Vitamin E and 866.6 times more Vitamin K than Boiled and Drained Kohlrabi.
• Both Boiled and Drained Kohlrabi and Raw Broccoli have similar amounts of Vitamin B6 per 300 kcal.
• Both Boiled and Drained Kohlrabi as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Kohlrabi vs Broccoli:

• Boiled and Drained Kohlrabi has 3.2 times more Copper and 1.3 times more Potassium than Raw Broccoli.
• While Raw Broccoli contains 1.6 times more Calcium, 1.6 times more Iron, 1.3 times more Manganese, 1.3 times more Phosphorus, 2.7 times more Selenium and 1.3 times more Sodium than Boiled and Drained Kohlrabi.
• Both Boiled and Drained Kohlrabi and Raw Broccoli have similar amounts of Magnesium, Zinc and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Kohlrabi has 1.9 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains 2.9 times more Fat, 6.9 times more Saturated Fat, 1.9 times more Omega 3, 2 times more Fiber and 1.3 times more Protein than Boiled and Drained Kohlrabi.
• Both Boiled and Drained Kohlrabi and Raw Broccoli have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Boiled and Drained Kohlrabi as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.