Comparing Nutrients in 500 calories Kanpyo VS Kohlrabi

Weight per 500 calories

• Kanpyo: 194g
• Kohlrabi: 1852g

Kanpyo has 9.6 times more energy per 100g than Kohlrabi. It has high energy density when compared to other foods. Raw Kohlrabi having very low energy density.

Discover which food has more nutrients per 500 calories - Kanpyo or Kohlrabi?

Macros Ratio

	Protein	Fat	Carbs
Kanpyo	11%	2%	87%
Kohlrabi	21%	3%	76%

Macro Nutrients

	Kanpyo	Kohlrabi	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.1g	1.9% 1.85g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	NA	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.47g	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	97% 126g	88.3% 115g	130g per day for Men 19-50 years
Sugars	NA	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	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	50% 19g	175% 66.7g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	56.2% 31.5g	56g per day for Men 19-50 years

Vitamins

	Kanpyo	Kohlrabi	Recommended Dietary Allowance
Vitamin A	NA	4.1% 37μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.62mg	46.3% 7.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	99% 4.94mg	61% 3.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.3% 1.03mg	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	29.6% 118μg	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	0.43% 0.39mg	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	NA	59.3% 8.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.54% 1.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kanpyo	Kohlrabi	Recommended Dietary Allowance
Calcium	54.3% 543mg	44.4% 444mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	265% 2.4mg	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	124% 9.92mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	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	52% 364mg	122% 852mg	700mg per day for Men 19-50 years
Potassium	90% 3066mg	191% 6481mg	3400mg per day for Men 19-50 years
Selenium	9.16% 5.04μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	1.94% 29mg	24.7% 370mg	1500mg per day for Men 19-50 years
Zinc	103% 11.4mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	1.05% 38.7g	45.5% 1685g	3700g per day for Men 19-50 years

Kanpyo VS Kohlrabi Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Kanpyo or Kohlrabi?

Lets compare vitamin content per 500 calories of Kanpyo vs Kohlrabi:

• 500 calories of Kanpyo have 1.6 times more Vitamin B5 than Kohlrabi.
• While 500 kcal of Raw Kohlrabi contain more Vitamin B1, 4.3 times more Vitamin B2, 1.3 times more Vitamin B3, 2.7 times more Vitamin B6, 2.5 times more Vitamin B9 and 2962.2 times more Vitamin C than Dried gourd strips.
• 500 calories of Kanpyo have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin C
• Both Dried gourd strips as well as Raw Kohlrabi have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Kanpyo vs Kohlrabi:

• 500 calories of Kanpyo have 1.2 times more Calcium, 1.3 times more Iron and 20.4 times more Zinc than Kohlrabi.
• While 500 kcal of Raw Kohlrabi contain 2.8 times more Copper, 1.5 times more Magnesium, 2.3 times more Phosphorus, 2.1 times more Potassium, 2.6 times more Selenium, 12.7 times more Sodium and 43.5 times more Water than Dried gourd strips.
• Both Kanpyo and Kohlrabi contain similar levels of Manganese per 500 calories.
• 500 calories of Kanpyo lack sufficient amounts of Selenium
• 500 calories of Kohlrabi lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw Kohlrabi contain 3.5 times more Fiber and 1.9 times more Protein than Dried gourd strips.
• Both Kanpyo and Kohlrabi offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Dried gourd strips as well as Raw Kohlrabi provide inadequate amounts of Omega 6 in 500 calories.