Comparing Nutrients in 500 calories Boiled Kohlrabi with Salt VS Cooked Frozen Kale with Salt

Weight per 500 calories

• Boiled Kohlrabi with Salt: 1724g
• Cooked Frozen Kale with Salt: 1389g

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 Cooked Frozen Kale with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kohlrabi with Salt	21%	3%	76%
Cooked Frozen Kale with Salt	27%	25%	48%

Macro Nutrients

	Boiled Kohlrabi with Salt	Cooked Frozen Kale with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	17.3% 17g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	6.86% 2.2g	32g per day for Men 19-50 years
Omega 3	30% 0.48g	292% 4.67g	1.6g per day for Men 19-50 years
Omega 6	2.23% 0.38g	21% 3.6g	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	56.6% 73.6g	130g per day for Men 19-50 years
Sugars	66.6% 48.3g	23% 17g	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	8.05% 5.83g	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	% 7.5g	g per day for Men 19-50 years
Sucrose	NA	% 3.47g	g per day for Men 19-50 years
Fiber	50% 19g	84% 32g	38g per day for Men 19-50 years
Protein	55.4% 31g	73% 41g	56g per day for Men 19-50 years

Vitamins

	Boiled Kohlrabi with Salt	Cooked Frozen Kale with Salt	Recommended Dietary Allowance
Vitamin A	3.83% 34.5μg	225% 2028μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.5% 0.69mg	73% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.5% 0.34mg	150% 1.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.72mg	39.7% 6.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.76mg	47.2% 2.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	204% 2.66mg	67.3% 0.88mg	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	226% 903μg	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	275% 247mg	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	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.44% 1.72μg	4844% 5813μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kohlrabi with Salt	Cooked Frozen Kale with Salt	Recommended Dietary Allowance
Calcium	43% 431mg	208% 2083mg	1000mg per day for Men 19-50 years
Copper	253% 2.28mg	103% 0.93mg	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	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	78% 328mg	82.7% 347mg	420mg per day for Men 19-50 years
Manganese	106% 2.45mg	327% 7.53mg	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	83.3% 583mg	700mg per day for Men 19-50 years
Potassium	172% 5862mg	59% 2000mg	3400mg per day for Men 19-50 years
Selenium	25% 13.8μg	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	295% 4431mg	233% 3500mg	1500mg per day for Men 19-50 years
Zinc	48.6% 5.34mg	34% 3.75mg	11mg per day for Men 19-50 years
Water	42% 1557g	33.7% 1248g	3700g per day for Men 19-50 years

Boiled Kohlrabi With Salt VS Cooked Frozen Kale With Salt Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Boiled Kohlrabi with Salt vs Cooked Frozen Kale with Salt:

• 500 calories of Boiled Kohlrabi with Salt have 3 times more Vitamin B6 and 3.8 times more Vitamin C than Cooked Frozen Kale with Salt.
• While 500 kcal of Boiled Frozen Kale, drained with Salt contain 58.8 times more Vitamin A, 1.3 times more Vitamin B1, 5.6 times more Vitamin B2, 4.4 times more Vitamin B9, 2.5 times more Vitamin E and 3371.3 times more Vitamin K than Boiled and Drained Kohlrabi with Salt.
• Both Boiled Kohlrabi with Salt and Cooked Frozen Kale with Salt provide similar amounts of Vitamin B3 and Vitamin B5 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 Frozen Kale, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Kohlrabi with Salt vs Cooked Frozen Kale with Salt:

• 500 calories of Boiled Kohlrabi with Salt have 2.4 times more Copper, 1.3 times more Phosphorus, 2.9 times more Potassium, 1.3 times more Sodium, 1.4 times more Zinc and 1.2 times more Water than Cooked Frozen Kale with Salt.
• While 500 kcal of Boiled Frozen Kale, drained with Salt contain 4.8 times more Calcium, 1.7 times more Iron and 3.1 times more Manganese than Boiled and Drained Kohlrabi with Salt.
• Both Boiled Kohlrabi with Salt and Cooked Frozen Kale with Salt contain similar levels of Magnesium and Selenium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Kohlrabi with Salt have 1.6 times more Carbohydrate and 2.9 times more Sugars than Cooked Frozen Kale with Salt.
• While 500 kcal of Boiled Frozen Kale, drained with Salt contain 8.9 times more Fat, 9.7 times more Omega 3, 9.4 times more Omega 6, 1.7 times more Fiber and 1.3 times more Protein than Boiled and Drained Kohlrabi with Salt.
• Both Boiled Kohlrabi with Salt and Cooked Frozen Kale with Salt offer comparable quantities of Energy per 500 calories.
• 500 calories of Boiled Kohlrabi with Salt provide inadequate amounts of Omega 6