Comparing Nutrients in 500 calories Boiled Kohlrabi VS Boiled Leeks

Weight per 500 calories

• Boiled Kohlrabi: 1724g
• Boiled Leeks: 1613g

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 or Boiled Leeks?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kohlrabi	21%	3%	76%
Boiled Leeks	9%	5%	86%

Macro Nutrients

	Boiled Kohlrabi	Boiled Leeks	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	3.33% 3.23g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	1.36% 0.44g	32g per day for Men 19-50 years
Omega 3	30% 0.48g	66.5% 1.06g	1.6g per day for Men 19-50 years
Omega 6	2.23% 0.38g	4.27% 0.73g	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	95% 123g	130g per day for Men 19-50 years
Sugars	66.6% 48.3g	47% 34g	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	42.4% 16g	38g per day for Men 19-50 years
Protein	55.4% 31g	23.3% 13g	56g per day for Men 19-50 years

Vitamins

	Boiled Kohlrabi	Boiled Leeks	Recommended Dietary Allowance
Vitamin A	3.83% 34.5μg	73.5% 661μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.5% 0.69mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.5% 0.34mg	25% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.72mg	20% 3.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.76mg	23.2% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	204% 2.66mg	140% 1.82mg	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	97% 387μg	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	75.3% 67.7mg	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	53.8% 8.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.44% 1.72μg	341% 410μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kohlrabi	Boiled Leeks	Recommended Dietary Allowance
Calcium	43% 431mg	48.4% 484mg	1000mg per day for Men 19-50 years
Copper	253% 2.28mg	111% 1mg	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	222% 17.7mg	8mg per day for Men 19-50 years
Magnesium	78% 328mg	53.8% 226mg	420mg per day for Men 19-50 years
Manganese	106% 2.45mg	173% 4mg	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	39% 274mg	700mg per day for Men 19-50 years
Potassium	172% 5862mg	41.3% 1403mg	3400mg per day for Men 19-50 years
Selenium	25% 13.8μg	14.7% 8.06μg	55μg per day for Men 19-50 years
Sodium	24% 362mg	10.8% 161mg	1500mg per day for Men 19-50 years
Zinc	48.6% 5.34mg	8.8% 0.97mg	11mg per day for Men 19-50 years
Water	42% 1557g	39.6% 1465g	3700g per day for Men 19-50 years

Boiled Kohlrabi VS Boiled Leeks Nutrients Per 500 Kcal

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

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

• 500 calories of Boiled Kohlrabi have 1.6 times more Vitamin B1, 2.1 times more Vitamin B3, 2.4 times more Vitamin B5, 1.5 times more Vitamin B6 and 13.7 times more Vitamin C than Boiled Leeks.
• While 500 kcal of Boiled and Drained Leeks contain 19.2 times more Vitamin A, 1.9 times more Vitamin B9 and 237.6 times more Vitamin K than Boiled and Drained Kohlrabi.
• Both Boiled Kohlrabi and Boiled Leeks provide similar amounts of Vitamin B2 and Vitamin E per 500 calories.
• 500 calories of Boiled Kohlrabi have insufficient amounts of Vitamin A and Vitamin K
• Both Boiled and Drained Kohlrabi as well as Boiled and Drained Leeks have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Kohlrabi vs Boiled Leeks:

• 500 calories of Boiled Kohlrabi have 2.3 times more Copper, 1.5 times more Magnesium, 2.8 times more Phosphorus, 4.2 times more Potassium, 1.7 times more Selenium, 2.2 times more Sodium and 5.5 times more Zinc than Boiled Leeks.
• While 500 kcal of Boiled and Drained Leeks contain 2.6 times more Iron and 1.6 times more Manganese than Boiled and Drained Kohlrabi.
• Both Boiled Kohlrabi and Boiled Leeks contain similar levels of Calcium and Water per 500 calories.
• 500 calories of Boiled Leeks lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Kohlrabi have 1.4 times more Sugars and 2.4 times more Protein than Boiled Leeks.
• While 500 kcal of Boiled and Drained Leeks contain 2.2 times more Omega 3 than Boiled and Drained Kohlrabi.
• Both Boiled Kohlrabi and Boiled Leeks offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• Both Boiled and Drained Kohlrabi as well as Boiled and Drained Leeks provide inadequate amounts of Omega 6 in 500 calories.