Comparing Nutrients in 500 calories Boiled Kohlrabi with Salt VS Boiled Spears Frozen Broccoli

Weight per 500 calories

• Boiled Kohlrabi with Salt: 1724g
• Boiled Spears Frozen Broccoli: 1786g

Both foods have similar energy densities which is very low in comparison to other foods.

Discover which food has more nutrients per 500 calories - Boiled Kohlrabi with Salt or Boiled Spears Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kohlrabi with Salt	21%	3%	76%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Boiled Kohlrabi with Salt	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	2.03% 1.96g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	30% 0.48g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	2.23% 0.38g	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.7% 115g	73.6% 96g	130g per day for Men 19-50 years
Sugars	66.6% 48.3g	36.2% 26.3g	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	50% 19g	141% 53.6g	38g per day for Men 19-50 years
Protein	55.4% 31g	99% 55.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Kohlrabi with Salt	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	3.83% 34.5μg	101% 911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.5% 0.69mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.5% 0.34mg	111% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.72mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.76mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	204% 2.66mg	179% 2.32mg	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	51.7% 207μg	134% 536μg	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	1034% 931mg	796% 716mg	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	59.8% 8.97mg	157% 23.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.44% 1.72μg	1311% 1573μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kohlrabi with Salt	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	43% 431mg	91% 911mg	1000mg per day for Men 19-50 years
Copper	253% 2.28mg	85.3% 0.77mg	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	86.2% 6.9mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	78% 328mg	85% 357mg	420mg per day for Men 19-50 years
Manganese	106% 2.45mg	252% 5.8mg	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	111% 776mg	140% 982mg	700mg per day for Men 19-50 years
Potassium	172% 5862mg	95% 3214mg	3400mg per day for Men 19-50 years
Selenium	25% 13.8μg	61.7% 34μg	55μg per day for Men 19-50 years
Sodium	295% 4431mg	28.6% 429mg	1500mg per day for Men 19-50 years
Zinc	48.6% 5.34mg	48.7% 5.36mg	11mg per day for Men 19-50 years
Water	42% 1557g	43.8% 1620g	3700g per day for Men 19-50 years

Boiled Kohlrabi With Salt VS Boiled Spears Frozen Broccoli Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Kohlrabi with Salt or Boiled Spears Frozen Broccoli?

Lets compare vitamin content per 500 calories of Boiled Kohlrabi with Salt vs Boiled Spears Frozen Broccoli:

• 500 calories of Boiled Kohlrabi with Salt have 1.3 times more Vitamin C than Boiled Spears Frozen Broccoli.
• While 500 kcal of Boiled and Drained Spears Frozen Broccoli contain 26.4 times more Vitamin A, 1.4 times more Vitamin B1, 4.2 times more Vitamin B2, 1.8 times more Vitamin B5, 2.6 times more Vitamin B9, 2.6 times more Vitamin E and 912.5 times more Vitamin K than Boiled and Drained Kohlrabi with Salt.
• Both Boiled Kohlrabi with Salt and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B3 and Vitamin B6 per 500 calories.
• 500 calories of Boiled Kohlrabi with Salt have insufficient amounts of Vitamin A and Vitamin K
• Both Boiled and Drained Kohlrabi with Salt as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Kohlrabi with Salt vs Boiled Spears Frozen Broccoli:

• 500 calories of Boiled Kohlrabi with Salt have 3 times more Copper, 1.8 times more Potassium and 10.3 times more Sodium than Boiled Spears Frozen Broccoli.
• While 500 kcal of Boiled and Drained Spears Frozen Broccoli contain 2.1 times more Calcium, 1.6 times more Iron, 2.4 times more Manganese, 1.3 times more Phosphorus and 2.5 times more Selenium than Boiled and Drained Kohlrabi with Salt.
• Both Boiled Kohlrabi with Salt and Boiled Spears Frozen Broccoli contain similar levels of Magnesium, Zinc and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Kohlrabi with Salt have 1.2 times more Carbohydrate and 1.8 times more Sugars than Boiled Spears Frozen Broccoli.
• While 500 kcal of Boiled and Drained Spears Frozen Broccoli contain 1.6 times more Omega 3, 2.8 times more Fiber and 1.8 times more Protein than Boiled and Drained Kohlrabi with Salt.
• Both Boiled Kohlrabi with Salt and Boiled Spears Frozen Broccoli offer comparable quantities of Energy per 500 calories.
• Both Boiled and Drained Kohlrabi with Salt as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Omega 6 in 500 calories.