Comparing Nutrients in 500 calories Boiled Kohlrabi VS Lambsquarters

Weight per 500 calories

• Boiled Kohlrabi: 1724g
• Lambsquarters: 1163g

Raw Lambsquarters have 1.5 times more energy per unit of mass than Boiled and Drained Kohlrabi, which is low in comparison to other foods. Boiled Kohlrabi having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Kohlrabi	21%	3%	76%
Lambsquarters	32%	14%	54%

Macro Nutrients

	Boiled Kohlrabi	Lambsquarters	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	9.6% 9.3g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	2.14% 0.69g	32g per day for Men 19-50 years
Omega 3	30% 0.48g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	2.23% 0.38g	21.4% 3.64g	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	65.3% 85g	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	122% 46.5g	38g per day for Men 19-50 years
Protein	55.4% 31g	87.2% 49g	56g per day for Men 19-50 years

Vitamins

	Boiled Kohlrabi	Lambsquarters	Recommended Dietary Allowance
Vitamin A	3.83% 34.5μg	749% 6744μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.5% 0.69mg	155% 1.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.5% 0.34mg	394% 5.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.72mg	87.2% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.76mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	204% 2.66mg	245% 3.2mg	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	87.2% 349μg	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	1034% 930mg	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	Lambsquarters	Recommended Dietary Allowance
Calcium	43% 431mg	359% 3593mg	1000mg per day for Men 19-50 years
Copper	253% 2.28mg	379% 3.4mg	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	86.2% 6.9mg	174% 14mg	8mg per day for Men 19-50 years
Magnesium	78% 328mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	106% 2.45mg	395% 9.1mg	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	120% 837mg	700mg per day for Men 19-50 years
Potassium	172% 5862mg	155% 5256mg	3400mg per day for Men 19-50 years
Selenium	25% 13.8μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	24% 362mg	33.3% 500mg	1500mg per day for Men 19-50 years
Zinc	48.6% 5.34mg	46.5% 5.1mg	11mg per day for Men 19-50 years
Water	42% 1557g	26.5% 980g	3700g per day for Men 19-50 years

Boiled Kohlrabi VS Lambsquarters Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Boiled Kohlrabi vs Lambsquarters:

• 500 calories of Boiled Kohlrabi have 2.6 times more Vitamin B5 than Lambsquarters.
• While 500 kcal of Raw Lambsquarters contain 195.6 times more Vitamin A, 2.7 times more Vitamin B1, 14.8 times more Vitamin B2, 2.1 times more Vitamin B3 and 1.7 times more Vitamin B9 than Boiled and Drained Kohlrabi.
• Both Boiled Kohlrabi and Lambsquarters provide similar amounts of Vitamin B6 and Vitamin C per 500 calories.
• 500 calories of Boiled Kohlrabi have insufficient amounts of Vitamin A
• Both Boiled and Drained Kohlrabi as well as Raw Lambsquarters have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Kohlrabi vs Lambsquarters:

• 500 calories of Boiled Kohlrabi have 1.3 times more Selenium and 1.6 times more Water than Lambsquarters.
• While 500 kcal of Raw Lambsquarters contain 8.3 times more Calcium, 1.5 times more Copper, 2 times more Iron, 3.7 times more Manganese and 1.4 times more Sodium than Boiled and Drained Kohlrabi.
• Both Boiled Kohlrabi and Lambsquarters contain similar levels of Magnesium, Phosphorus, Potassium and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Kohlrabi have 1.4 times more Carbohydrate than Lambsquarters.
• While 500 kcal of Raw Lambsquarters contain 9.6 times more Omega 6, 2.5 times more Fiber and 1.6 times more Protein than Boiled and Drained Kohlrabi.
• Both Boiled Kohlrabi and Lambsquarters offer comparable quantities of Energy and Omega 3 per 500 calories.
• 500 calories of Boiled Kohlrabi provide inadequate amounts of Omega 6