Comparing Nutrients in 500 calories Boiled Carrots VS Kohlrabi

Weight per 500 calories

• Boiled Carrots: 1429g
• Kohlrabi: 1852g

Boiled Carrots have 1.3 times more energy per 100g than Kohlrabi. It has low energy density when compared to other foods. Raw Kohlrabi having very low energy density.

Which food has more nutrients per 500 calories - Boiled Carrots or Kohlrabi?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Kohlrabi	21%	3%	76%

Macro Nutrients

	Boiled Carrots	Kohlrabi	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.65% 2.57g	1.9% 1.85g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	7.3% 1.24g	2.18% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	88.3% 115g	130g per day for Men 19-50 years
Sugars	68% 49.3g	66.4% 48g	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	7.1% 5.14g	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	% 5.7g	NA	g per day for Men 19-50 years
Sucrose	% 38.6g	NA	g per day for Men 19-50 years
Fiber	113% 43g	175% 66.7g	38g per day for Men 19-50 years
Protein	19.4% 11g	56.2% 31.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Kohlrabi	Recommended Dietary Allowance
Vitamin A	1352% 12171μg	4.1% 37μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.6% 0.94mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.4% 0.63mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.6% 9.2mg	46.3% 7.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.3% 3.3mg	61% 3.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	214% 2.78mg	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	50% 200μg	74% 296μg	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	57% 51.4mg	1276% 1148mg	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	98% 14.7mg	59.3% 8.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 196μg	1.54% 1.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Kohlrabi	Recommended Dietary Allowance
Calcium	43% 429mg	44.4% 444mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	265% 2.4mg	0.9mg per day for Men 19-50 years
Fluoride	17% 679μg	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	60.7% 4.86mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	83.8% 352mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	112% 2.57mg	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	61.2% 429mg	122% 852mg	700mg per day for Men 19-50 years
Potassium	99% 3357mg	191% 6481mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	55.2% 829mg	24.7% 370mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	35% 1288g	45.5% 1685g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Carrots vs Kohlrabi:

• Boiled and Drained Carrots have 328.6 times more Vitamin A, 1.7 times more Vitamin B2, 1.2 times more Vitamin B3, 1.7 times more Vitamin E and 105.7 times more Vitamin K than Raw Kohlrabi.
• While Raw Kohlrabi contains 1.3 times more Vitamin B6, 1.5 times more Vitamin B9 and 22.3 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Kohlrabi have similar amounts of Vitamin B1 and Vitamin B5 per 500 kcal.
• Both Boiled and Drained Carrots as well as Raw Kohlrabi have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Carrots vs Kohlrabi:

• Boiled and Drained Carrots have 2.2 times more Sodium and 5.1 times more Zinc than Raw Kohlrabi.
• While Raw Kohlrabi contains 9.8 times more Copper, 1.5 times more Iron, 2.5 times more Magnesium, 2 times more Phosphorus, 1.9 times more Potassium, 1.3 times more Selenium and 1.3 times more Water than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Kohlrabi have similar amounts of Calcium and Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Carrots have 3.4 times more Omega 6 than Raw Kohlrabi.
• While Raw Kohlrabi contains 33.7 times more Omega 3, 1.6 times more Fiber and 2.9 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Kohlrabi have similar amounts of Energy, Carbohydrate and Sugars per 500 kcal.
• Both Boiled and Drained Carrots as well as Raw Kohlrabi have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.