Comparing Nutrients in 500 calories Carrots VS Boiled Kohlrabi

Weight per 500 calories

• Carrots: 1220g
• Boiled Kohlrabi: 1724g

Carrots have 1.4 times more energy per 100g than Boiled Kohlrabi. It has low energy density when compared to other foods. Boiled and Drained Kohlrabi having very low energy density.

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

Macros Ratio

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

Macro Nutrients

	Carrots	Boiled Kohlrabi	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.93g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	1.52% 0.024g	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	7.17% 1.2g	2.23% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	88.7% 115g	130g per day for Men 19-50 years
Sugars	79.7% 58g	66.6% 48.3g	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	9.25% 6.7g	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	% 7.2g	NA	g per day for Men 19-50 years
Sucrose	% 43.8g	NA	g per day for Men 19-50 years
Fiber	90% 34g	50% 19g	38g per day for Men 19-50 years
Protein	20.3% 11.3g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Carrots	Boiled Kohlrabi	Recommended Dietary Allowance
Vitamin A	1131% 10183μg	3.83% 34.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.8mg	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.4% 0.71mg	26.5% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	42% 6.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.6% 3.33mg	55% 2.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.7mg	204% 2.66mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	90% 27μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	58% 232μg	51.7% 207μg	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	80% 72mg	1034% 931mg	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	53.7% 8.05mg	59.8% 8.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	1.44% 1.72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Boiled Kohlrabi	Recommended Dietary Allowance
Calcium	40.2% 402mg	43% 431mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	253% 2.28mg	0.9mg per day for Men 19-50 years
Fluoride	0.98% 39μg	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	45.7% 3.66mg	86.2% 6.9mg	8mg per day for Men 19-50 years
Magnesium	35% 146mg	78% 328mg	420mg per day for Men 19-50 years
Manganese	76% 1.74mg	106% 2.45mg	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% 427mg	111% 776mg	700mg per day for Men 19-50 years
Potassium	115% 3902mg	172% 5862mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	25% 13.8μg	55μg per day for Men 19-50 years
Sodium	56% 841mg	24% 362mg	1500mg per day for Men 19-50 years
Zinc	26.6% 2.93mg	48.6% 5.34mg	11mg per day for Men 19-50 years
Water	29% 1077g	42% 1557g	3700g per day for Men 19-50 years

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

• Raw Carrots have 295.3 times more Vitamin A, 2.1 times more Vitamin B2, 1.8 times more Vitamin B3, 1.2 times more Vitamin B5 and 93.4 times more Vitamin K than Boiled and Drained Kohlrabi.
• While Boiled and Drained Kohlrabi contains 1.6 times more Vitamin B6 and 12.9 times more Vitamin C than Raw Carrots.
• Both Raw Carrots and Boiled and Drained Kohlrabi have similar amounts of Vitamin B1, Vitamin B9 and Vitamin E per 500 kcal.
• Both Raw Carrots as well as Boiled and Drained Kohlrabi have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Carrots vs Boiled Kohlrabi:

• Raw Carrots have 2.3 times more Sodium than Boiled and Drained Kohlrabi.
• While Boiled and Drained Kohlrabi contains 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.
• Both Raw Carrots and Boiled and Drained Kohlrabi have similar amounts of Calcium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Carrots have 3.2 times more Omega 6 and 1.8 times more Fiber than Boiled and Drained Kohlrabi.
• While Boiled and Drained Kohlrabi contains 19.8 times more Omega 3 and 2.7 times more Protein than Raw Carrots.
• Both Raw Carrots and Boiled and Drained Kohlrabi have similar amounts of Energy, Carbohydrate and Sugars per 500 kcal.
• Both Raw Carrots as well as Boiled and Drained Kohlrabi have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.