Comparing Nutrients in 500 calories Boiled Potherb Jute with Salt VS Boiled Kohlrabi with Salt

Weight per 500 calories

• Boiled Potherb Jute with Salt: 1351g
• Boiled Kohlrabi with Salt: 1724g

Boiled Potherb Jute with Salt has 1.3 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 500 calories - Boiled Potherb Jute with Salt or Boiled Kohlrabi with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Potherb Jute with Salt	32%	4%	64%
Boiled Kohlrabi with Salt	21%	3%	76%

Macro Nutrients

	Boiled Potherb Jute with Salt	Boiled Kohlrabi with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	1.27% 0.41g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	7.47% 1.27g	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	75.8% 99g	88.7% 115g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	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	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	71% 27g	50% 19g	38g per day for Men 19-50 years
Protein	89% 49.7g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Boiled Potherb Jute with Salt	Boiled Kohlrabi with Salt	Recommended Dietary Allowance
Vitamin A	389% 3500μg	3.83% 34.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.23mg	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	200% 2.6mg	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	19.5% 0.97mg	55% 2.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	593% 7.7mg	204% 2.66mg	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	351% 1405μg	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	495% 446mg	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	6.3% 0.95mg	59.8% 8.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1216% 1459μg	1.44% 1.72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potherb Jute with Salt	Boiled Kohlrabi with Salt	Recommended Dietary Allowance
Calcium	285% 2851mg	43% 431mg	1000mg per day for Men 19-50 years
Copper	383% 3.45mg	253% 2.28mg	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	530% 42.4mg	86.2% 6.9mg	8mg per day for Men 19-50 years
Magnesium	199% 838mg	78% 328mg	420mg per day for Men 19-50 years
Manganese	72.3% 1.66mg	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	139% 973mg	111% 776mg	700mg per day for Men 19-50 years
Potassium	219% 7432mg	172% 5862mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	25% 13.8μg	55μg per day for Men 19-50 years
Sodium	223% 3338mg	295% 4431mg	1500mg per day for Men 19-50 years
Zinc	97% 10.7mg	48.6% 5.34mg	11mg per day for Men 19-50 years
Water	32% 1178g	42% 1557g	3700g per day for Men 19-50 years

Boiled Potherb Jute With Salt VS Boiled Kohlrabi With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Potherb Jute with Salt or Boiled Kohlrabi with Salt?

Lets compare vitamin content per 500 calories of Boiled Potherb Jute with Salt vs Boiled Kohlrabi with Salt:

• 500 calories of Boiled Potherb Jute with Salt have 101.5 times more Vitamin A, 1.8 times more Vitamin B1, 7.5 times more Vitamin B2, 1.8 times more Vitamin B3, 2.9 times more Vitamin B6, 6.8 times more Vitamin B9 and 846.5 times more Vitamin K than Boiled Kohlrabi with Salt.
• While 500 kcal of Boiled and Drained Kohlrabi with Salt contain 2.8 times more Vitamin B5, 2.1 times more Vitamin C and 9.5 times more Vitamin E than Boiled and Drained Potherb Jute with Salt.
• 500 calories of Boiled Potherb Jute with Salt have insufficient amounts of Vitamin E
• 500 calories of Boiled Kohlrabi with Salt have insufficient amounts of Vitamin A and Vitamin K
• Both Boiled and Drained Potherb Jute with Salt as well as Boiled and Drained Kohlrabi with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Potherb Jute with Salt vs Boiled Kohlrabi with Salt:

• 500 calories of Boiled Potherb Jute with Salt have 6.6 times more Calcium, 1.5 times more Copper, 6.2 times more Iron, 2.6 times more Magnesium, 1.3 times more Phosphorus, 1.3 times more Potassium and 2 times more Zinc than Boiled Kohlrabi with Salt.
• While 500 kcal of Boiled and Drained Kohlrabi with Salt contain 1.5 times more Manganese, 1.3 times more Sodium and 1.3 times more Water than Boiled and Drained Potherb Jute with Salt.
• Both Boiled Potherb Jute with Salt and Boiled Kohlrabi with Salt contain similar levels of Selenium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Potherb Jute with Salt have 1.4 times more Fiber and 1.6 times more Protein than Boiled Kohlrabi with Salt.
• While 500 kcal of Boiled and Drained Kohlrabi with Salt contain 17.9 times more Omega 3 and 3.6 times more Sugars than Boiled and Drained Potherb Jute with Salt.
• Both Boiled Potherb Jute with Salt and Boiled Kohlrabi with Salt offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Boiled Potherb Jute with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Potherb Jute with Salt as well as Boiled and Drained Kohlrabi with Salt provide inadequate amounts of Omega 6 in 500 calories.