Comparing Nutrients in 300 calories Tomatoes in Juice with Salt VS Kohlrabi

Weight per 300 calories

• Tomatoes in Juice with Salt: 1875g
• Kohlrabi: 1111g

Raw Kohlrabi has 1.7 times more energy per unit of mass than Canned Red Ripe Tomatoes in Tomato Juice with Salt, which is very low in comparison to other foods. Tomatoes in Juice with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Tomatoes in Juice with Salt or Kohlrabi?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Kohlrabi	21%	3%	76%

Macro Nutrients

	Tomatoes in Juice with Salt	Kohlrabi	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.83% 4.7g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	10.7% 1.8g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	53% 69g	130g per day for Men 19-50 years
Sugars	66% 48g	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	34% 24.6g	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	% 23.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	94% 35.6g	105% 40g	38g per day for Men 19-50 years
Protein	26.5% 15g	33.7% 19g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Kohlrabi	Recommended Dietary Allowance
Vitamin A	41.7% 375μg	2.47% 22.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	898% 10.8mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.3% 1.03mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.4% 13.4mg	27.8% 4.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	36.7% 1.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	160% 2.1mg	128% 1.67mg	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	37.5% 150μg	44.4% 178μg	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	263% 236mg	765% 689mg	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	73.8% 11mg	35.6% 5.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40.6% 48.8μg	0.93% 1.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Kohlrabi	Recommended Dietary Allowance
Calcium	62% 619mg	26.7% 267mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	159% 1.43mg	0.9mg per day for Men 19-50 years
Fluoride	2.4% 96μg	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	134% 10.7mg	55.6% 4.44mg	8mg per day for Men 19-50 years
Magnesium	44.6% 188mg	50.3% 211mg	420mg per day for Men 19-50 years
Manganese	55.4% 1.28mg	67% 1.54mg	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	45.5% 319mg	73% 511mg	700mg per day for Men 19-50 years
Potassium	105% 3581mg	114% 3889mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	14% 7.78μg	55μg per day for Men 19-50 years
Sodium	144% 2156mg	15% 222mg	1500mg per day for Men 19-50 years
Zinc	20.5% 2.25mg	3.03% 0.33mg	11mg per day for Men 19-50 years
Water	48% 1777g	27.3% 1011g	3700g per day for Men 19-50 years

Tomatoes In Juice With Salt VS Kohlrabi Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Tomatoes in Juice with Salt or Kohlrabi?

Lets compare vitamin content per 300 calories of Tomatoes in Juice with Salt vs Kohlrabi:

• 300 calories of Tomatoes in Juice with Salt have 16.9 times more Vitamin A, 19.4 times more Vitamin B1, 4.6 times more Vitamin B2, 3 times more Vitamin B3, 1.2 times more Vitamin B6, 2.1 times more Vitamin E and 43.9 times more Vitamin K than Kohlrabi.
• While 300 kcal of Raw Kohlrabi contain 2.9 times more Vitamin C than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Kohlrabi provide similar amounts of Vitamin B5 and Vitamin B9 per 300 calories.
• 300 calories of Kohlrabi have insufficient amounts of Vitamin A and Vitamin K
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Kohlrabi have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Tomatoes in Juice with Salt vs Kohlrabi:

• 300 calories of Tomatoes in Juice with Salt have 2.3 times more Calcium, 2.4 times more Iron, 1.7 times more Selenium, 9.7 times more Sodium, 6.8 times more Zinc and 1.8 times more Water than Kohlrabi.
• While 300 kcal of Raw Kohlrabi contain 1.5 times more Copper and 1.6 times more Phosphorus than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Kohlrabi contain similar levels of Magnesium, Manganese and Potassium per 300 calories.
• 300 calories of Kohlrabi lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Tomatoes in Juice with Salt have 8.2 times more Omega 6 and 1.7 times more Sugars than Kohlrabi.
• While 300 kcal of Raw Kohlrabi contain 3.9 times more Omega 3 and 1.3 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Kohlrabi offer comparable quantities of Energy, Carbohydrate and Fiber per 300 calories.
• 300 calories of Tomatoes in Juice with Salt provide inadequate amounts of Omega 3
• 300 calories of Kohlrabi provide inadequate amounts of Omega 6