Comparing Nutrients in 300 calories Boiled Kohlrabi VS Carrots

Weight per 300 calories

• Boiled Kohlrabi: 1035g
• Carrots: 732g

Raw Carrots have 1.4 times more energy per unit of mass than Boiled and Drained Kohlrabi, which is low in comparison to other foods. Boiled Kohlrabi having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Kohlrabi	21%	3%	76%
Carrots	8%	5%	87%

Macro Nutrients

	Boiled Kohlrabi	Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.14g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	0.91% 0.015g	1.6g per day for Men 19-50 years
Omega 6	1.34% 0.23g	4.3% 0.73g	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	54% 70g	130g per day for Men 19-50 years
Sugars	40% 29g	48% 34.7g	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	5.55% 4.02g	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	% 4.3g	g per day for Men 19-50 years
Sucrose	NA	% 26.3g	g per day for Men 19-50 years
Fiber	30% 11.4g	54% 20.5g	38g per day for Men 19-50 years
Protein	33.3% 18.6g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Kohlrabi	Carrots	Recommended Dietary Allowance
Vitamin A	2.3% 20.7μg	679% 6110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	40.2% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	32.6% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.2% 4.03mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.66mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	77.7% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	54% 16.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	31% 124μg	34.8% 139μg	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	48% 43mg	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	32% 4.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.86% 1.03μg	80.5% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kohlrabi	Carrots	Recommended Dietary Allowance
Calcium	26% 259mg	24% 241mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	36.6% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.59% 23.4μg	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	27.4% 2.2mg	8mg per day for Men 19-50 years
Magnesium	46.8% 197mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	64% 1.47mg	45.5% 1.05mg	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	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	103% 3517mg	69% 2341mg	3400mg per day for Men 19-50 years
Selenium	15% 8.28μg	1.33% 0.73μg	55μg per day for Men 19-50 years
Sodium	14.5% 217mg	33.7% 505mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	16% 1.76mg	11mg per day for Men 19-50 years
Water	25.2% 934g	17.5% 646g	3700g per day for Men 19-50 years

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

• Boiled and Drained Kohlrabi has 1.6 times more Vitamin B6 and 12.9 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain 295.3 times more Vitamin A, 2.1 times more Vitamin B2, 1.8 times more Vitamin B3 and 93.4 times more Vitamin K than Boiled and Drained Kohlrabi.
• Both Boiled and Drained Kohlrabi and Raw Carrots have similar amounts of Vitamin B1, Vitamin B5, Vitamin B9 and Vitamin E per 300 kcal.
• Both Boiled and Drained Kohlrabi as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Kohlrabi vs Carrots:

• Boiled and Drained Kohlrabi has 4.1 times more Copper, 1.9 times more Iron, 2.2 times more Magnesium, 1.4 times more Manganese, 1.8 times more Phosphorus, 1.5 times more Potassium, 11.3 times more Selenium, 1.8 times more Zinc and 1.4 times more Water than Raw Carrots.
• While Raw Carrots contain 2.3 times more Sodium than Boiled and Drained Kohlrabi.
• Both Boiled and Drained Kohlrabi and Raw Carrots have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Kohlrabi has 19.8 times more Omega 3 and 2.7 times more Protein than Raw Carrots.
• While Raw Carrots contain 3.2 times more Omega 6 and 1.8 times more Fiber than Boiled and Drained Kohlrabi.
• Both Boiled and Drained Kohlrabi and Raw Carrots have similar amounts of Energy, Carbohydrate and Sugars per 300 kcal.
• Both Boiled and Drained Kohlrabi as well as Raw Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.