Comparing Nutrients in 500 calories Boiled Kohlrabi with Salt VS Boiled Mustard Greens with Salt

Weight per 500 calories

• Boiled Kohlrabi with Salt: 1724g
• Boiled Mustard Greens with Salt: 1923g

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 Mustard Greens with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kohlrabi with Salt	21%	3%	76%
Boiled Mustard Greens with Salt	31%	13%	56%

Macro Nutrients

	Boiled Kohlrabi with Salt	Boiled Mustard Greens 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	9.3% 9.04g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	30% 0.48g	26.4% 0.42g	1.6g per day for Men 19-50 years
Omega 6	2.23% 0.38g	2.7% 0.46g	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	66.7% 86.7g	130g per day for Men 19-50 years
Sugars	66.6% 48.3g	37.4% 27g	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	101% 38.5g	38g per day for Men 19-50 years
Protein	55.4% 31g	88% 49.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Kohlrabi with Salt	Boiled Mustard Greens with Salt	Recommended Dietary Allowance
Vitamin A	3.83% 34.5μg	1126% 10135μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.5% 0.69mg	65.7% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.5% 0.34mg	93% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.72mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.76mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	204% 2.66mg	145% 1.9mg	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	43.3% 173μg	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	541% 487mg	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	228% 34.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.44% 1.72μg	9498% 11398μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kohlrabi with Salt	Boiled Mustard Greens with Salt	Recommended Dietary Allowance
Calcium	43% 431mg	227% 2269mg	1000mg per day for Men 19-50 years
Copper	253% 2.28mg	209% 1.9mg	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	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	78% 328mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	106% 2.45mg	NA	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	115% 808mg	700mg per day for Men 19-50 years
Potassium	172% 5862mg	92% 3115mg	3400mg per day for Men 19-50 years
Selenium	25% 13.8μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	295% 4431mg	323% 4846mg	1500mg per day for Men 19-50 years
Zinc	48.6% 5.34mg	26.2% 2.9mg	11mg per day for Men 19-50 years
Water	42% 1557g	47.7% 1765g	3700g per day for Men 19-50 years

Boiled Kohlrabi With Salt VS Boiled Mustard Greens With Salt Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Boiled Kohlrabi with Salt vs Boiled Mustard Greens with Salt:

• 500 calories of Boiled Kohlrabi with Salt have 1.4 times more Vitamin B6 and 1.9 times more Vitamin C than Boiled Mustard Greens with Salt.
• While 500 kcal of Boiled and Drained Mustard Greens with Salt contain 293.9 times more Vitamin A, 3.5 times more Vitamin B2, 3.8 times more Vitamin E and 6610.9 times more Vitamin K than Boiled and Drained Kohlrabi with Salt.
• Both Boiled Kohlrabi with Salt and Boiled Mustard Greens with Salt provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9 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 Mustard Greens 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 Boiled Mustard Greens with Salt:

• 500 calories of Boiled Kohlrabi with Salt have 1.2 times more Copper, 1.3 times more Magnesium, 1.9 times more Potassium and 1.9 times more Zinc than Boiled Mustard Greens with Salt.
• While 500 kcal of Boiled and Drained Mustard Greens with Salt contain 5.3 times more Calcium and 2.4 times more Iron than Boiled and Drained Kohlrabi with Salt.
• Both Boiled Kohlrabi with Salt and Boiled Mustard Greens with Salt contain similar levels of Phosphorus, Selenium, Sodium and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Kohlrabi with Salt have 1.3 times more Carbohydrate and 1.8 times more Sugars than Boiled Mustard Greens with Salt.
• While 500 kcal of Boiled and Drained Mustard Greens with Salt contain 2 times more Fiber and 1.6 times more Protein than Boiled and Drained Kohlrabi with Salt.
• Both Boiled Kohlrabi with Salt and Boiled Mustard Greens with Salt offer comparable quantities of Energy and Omega 3 per 500 calories.
• Both Boiled and Drained Kohlrabi with Salt as well as Boiled and Drained Mustard Greens with Salt provide inadequate amounts of Omega 6 in 500 calories.