Comparing Nutrients in 500 calories Boiled Kohlrabi with Salt VS Boiled Lotus Root with Salt

Weight per 500 calories

• Boiled Kohlrabi with Salt: 1724g
• Boiled Lotus Root with Salt: 758g

Boiled and Drained Lotus Root with Salt have 2.3 times more energy per unit of mass than Boiled and Drained Kohlrabi with Salt, which is low in comparison to other foods. Boiled Kohlrabi with Salt having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Kohlrabi with Salt	21%	3%	76%
Boiled Lotus Root with Salt	9%	1%	90%

Macro Nutrients

	Boiled Kohlrabi with Salt	Boiled Lotus Root 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	0.55% 0.53g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	30% 0.48g	1.9% 0.03g	1.6g per day for Men 19-50 years
Omega 6	2.23% 0.38g	0.45% 0.076g	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	93% 121g	130g per day for Men 19-50 years
Sugars	66.6% 48.3g	NA	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	62% 23.5g	38g per day for Men 19-50 years
Protein	55.4% 31g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Boiled Kohlrabi with Salt	Boiled Lotus Root with Salt	Recommended Dietary Allowance
Vitamin A	3.83% 34.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.5% 0.69mg	80% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.5% 0.34mg	5.83% 0.076mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.72mg	14.2% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.76mg	45.8% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	204% 2.66mg	127% 1.65mg	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	15% 60.6μg	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	231% 208mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.44% 1.72μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kohlrabi with Salt	Boiled Lotus Root with Salt	Recommended Dietary Allowance
Calcium	43% 431mg	19.7% 197mg	1000mg per day for Men 19-50 years
Copper	253% 2.28mg	183% 1.64mg	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	85.2% 6.8mg	8mg per day for Men 19-50 years
Magnesium	78% 328mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	106% 2.45mg	72.5% 1.67mg	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	84.4% 591mg	700mg per day for Men 19-50 years
Potassium	172% 5862mg	81% 2750mg	3400mg per day for Men 19-50 years
Selenium	25% 13.8μg	8.26% 4.55μg	55μg per day for Men 19-50 years
Sodium	295% 4431mg	142% 2129mg	1500mg per day for Men 19-50 years
Zinc	48.6% 5.34mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	42% 1557g	16.7% 617g	3700g per day for Men 19-50 years

Boiled Kohlrabi With Salt VS Boiled Lotus Root With Salt Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Boiled Kohlrabi with Salt vs Boiled Lotus Root with Salt:

• 500 calories of Boiled Kohlrabi with Salt have 4.6 times more Vitamin B2, 3 times more Vitamin B3, 1.2 times more Vitamin B5, 1.6 times more Vitamin B6, 3.4 times more Vitamin B9 and 4.5 times more Vitamin C than Boiled Lotus Root with Salt.
• While 500 kcal of Boiled and Drained Lotus Root with Salt contain 1.4 times more Vitamin B1 than Boiled and Drained Kohlrabi with Salt.
• 500 calories of Boiled Lotus Root with Salt have insufficient amounts of Vitamin B2
• Both Boiled and Drained Kohlrabi with Salt as well as Boiled and Drained Lotus Root with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Kohlrabi with Salt vs Boiled Lotus Root with Salt:

• 500 calories of Boiled Kohlrabi with Salt have 2.2 times more Calcium, 1.4 times more Copper, 2 times more Magnesium, 1.5 times more Manganese, 1.3 times more Phosphorus, 2.1 times more Potassium, 3 times more Selenium, 2.1 times more Sodium, 2.1 times more Zinc and 2.5 times more Water than Boiled Lotus Root with Salt.
• Both Boiled Kohlrabi with Salt and Boiled Lotus Root with Salt contain similar levels of Iron per 500 calories.
• 500 calories of Boiled Lotus Root with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Kohlrabi with Salt have 15.9 times more Omega 3 and 2.6 times more Protein than Boiled Lotus Root with Salt.
• Both Boiled Kohlrabi with Salt and Boiled Lotus Root with Salt offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• 500 calories of Boiled Lotus Root with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Kohlrabi with Salt as well as Boiled and Drained Lotus Root with Salt provide inadequate amounts of Omega 6 in 500 calories.