Comparing Nutrients in 300 calories Potato Skin VS Boiled Kohlrabi with Salt

Weight per 300 calories

• Potato Skin: 517g
• Boiled Kohlrabi with Salt: 1035g

Potato Skin has 2 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 - Potato Skin or Boiled Kohlrabi with Salt?

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Boiled Kohlrabi with Salt	21%	3%	76%

Macro Nutrients

	Potato Skin	Boiled Kohlrabi with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	1.17% 1.14g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	3.23% 0.052g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.17g	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	49.5% 64.3g	53.2% 69.2g	130g per day for Men 19-50 years
Sugars	NA	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	34% 13g	30% 11.4g	38g per day for Men 19-50 years
Protein	23.7% 13.3g	33.3% 18.6g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Boiled Kohlrabi with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.3% 20.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.05% 0.11mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.4% 5.34mg	25.2% 4.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.2% 1.56mg	33% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.24mg	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	22% 88μg	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	65.5% 59mg	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	NA	36% 5.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.86% 1.03μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Boiled Kohlrabi with Salt	Recommended Dietary Allowance
Calcium	15.5% 155mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	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	209% 16.8mg	51.7% 4.14mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	46.8% 197mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	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	28% 197mg	66.5% 466mg	700mg per day for Men 19-50 years
Potassium	63% 2136mg	103% 3517mg	3400mg per day for Men 19-50 years
Selenium	2.82% 1.55μg	15% 8.28μg	55μg per day for Men 19-50 years
Sodium	3.45% 51.7mg	177% 2659mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	29% 3.2mg	11mg per day for Men 19-50 years
Water	11.6% 431g	25.2% 934g	3700g per day for Men 19-50 years

Potato Skin VS Boiled Kohlrabi With Salt Nutrients Per 300 Kcal

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

Lets compare vitamin content per 300 calories of Potato Skin vs Boiled Kohlrabi with Salt:

• 300 calories of Potato Skin have 1.3 times more Vitamin B3 than Boiled Kohlrabi with Salt.
• While 300 kcal of Boiled and Drained Kohlrabi with Salt contain 3.8 times more Vitamin B1, 1.3 times more Vitamin B6, 1.4 times more Vitamin B9 and 9.5 times more Vitamin C than Raw Potato Skin.
• Both Potato Skin and Boiled Kohlrabi with Salt provide similar amounts of Vitamin B2 and Vitamin B5 per 300 calories.
• Both Raw Potato Skin as well as Boiled and Drained Kohlrabi with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Potato Skin vs Boiled Kohlrabi with Salt:

• 300 calories of Potato Skin have 1.6 times more Copper, 4.1 times more Iron and 2.1 times more Manganese than Boiled Kohlrabi with Salt.
• While 300 kcal of Boiled and Drained Kohlrabi with Salt contain 1.7 times more Calcium, 1.7 times more Magnesium, 2.4 times more Phosphorus, 1.6 times more Potassium, 5.3 times more Selenium, 51.4 times more Sodium, 1.8 times more Zinc and 2.2 times more Water than Raw Potato Skin.
• 300 calories of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Boiled and Drained Kohlrabi with Salt contain 5.6 times more Omega 3 and 1.4 times more Protein than Raw Potato Skin.
• Both Potato Skin and Boiled Kohlrabi with Salt offer comparable quantities of Energy, Carbohydrate and Fiber per 300 calories.
• 300 calories of Potato Skin provide inadequate amounts of Omega 3
• Both Raw Potato Skin as well as Boiled and Drained Kohlrabi with Salt provide inadequate amounts of Omega 6 in 300 calories.