Comparing Nutrients in 500 calories Boiled Kohlrabi VS Leeks

Weight per 500 calories

• Boiled Kohlrabi: 1724g
• Leeks: 820g

Raw Leeks have 2.1 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 Leeks?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kohlrabi	21%	3%	76%
Leeks	9%	4%	87%

Macro Nutrients

	Boiled Kohlrabi	Leeks	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	2.54% 2.46g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	1.02% 0.33g	32g per day for Men 19-50 years
Omega 3	30% 0.48g	50.7% 0.81g	1.6g per day for Men 19-50 years
Omega 6	2.23% 0.38g	3.23% 0.55g	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	89.2% 116g	130g per day for Men 19-50 years
Sugars	66.6% 48.3g	44% 32g	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	39% 14.8g	38g per day for Men 19-50 years
Protein	55.4% 31g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Kohlrabi	Leeks	Recommended Dietary Allowance
Vitamin A	3.83% 34.5μg	75.6% 680μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.5% 0.69mg	41% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.5% 0.34mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.72mg	20.5% 3.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.76mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	204% 2.66mg	147% 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	131% 525μg	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	109% 98mg	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	50.3% 7.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.44% 1.72μg	321% 385μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kohlrabi	Leeks	Recommended Dietary Allowance
Calcium	43% 431mg	48.4% 484mg	1000mg per day for Men 19-50 years
Copper	253% 2.28mg	109% 0.98mg	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	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	78% 328mg	54.6% 230mg	420mg per day for Men 19-50 years
Manganese	106% 2.45mg	171% 3.94mg	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	41% 287mg	700mg per day for Men 19-50 years
Potassium	172% 5862mg	43.4% 1475mg	3400mg per day for Men 19-50 years
Selenium	25% 13.8μg	15% 8.2μg	55μg per day for Men 19-50 years
Sodium	24% 362mg	11% 164mg	1500mg per day for Men 19-50 years
Zinc	48.6% 5.34mg	8.94% 0.98mg	11mg per day for Men 19-50 years
Water	42% 1557g	18.4% 680g	3700g per day for Men 19-50 years

Boiled Kohlrabi VS Leeks Nutrients Per 500 Kcal

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

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

• 500 calories of Boiled Kohlrabi have 1.4 times more Vitamin B1, 1.4 times more Vitamin B2, 2.1 times more Vitamin B3, 2.4 times more Vitamin B5, 1.4 times more Vitamin B6 and 9.5 times more Vitamin C than Leeks.
• While 500 kcal of Raw Leeks contain 19.7 times more Vitamin A, 2.5 times more Vitamin B9 and 223.4 times more Vitamin K than Boiled and Drained Kohlrabi.
• Both Boiled Kohlrabi and Leeks provide similar amounts of 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 Raw Leeks have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Kohlrabi vs Leeks:

• 500 calories of Boiled Kohlrabi have 2.3 times more Copper, 1.4 times more Magnesium, 2.7 times more Phosphorus, 4 times more Potassium, 1.7 times more Selenium, 2.2 times more Sodium, 5.4 times more Zinc and 2.3 times more Water than Leeks.
• While 500 kcal of Raw Leeks contain 2.5 times more Iron and 1.6 times more Manganese than Boiled and Drained Kohlrabi.
• Both Boiled Kohlrabi and Leeks contain similar levels of Calcium per 500 calories.
• 500 calories of Leeks lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Kohlrabi have 1.5 times more Sugars, 1.3 times more Fiber and 2.5 times more Protein than Leeks.
• While 500 kcal of Raw Leeks contain 1.7 times more Omega 3 than Boiled and Drained Kohlrabi.
• Both Boiled Kohlrabi and Leeks offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Boiled and Drained Kohlrabi as well as Raw Leeks provide inadequate amounts of Omega 6 in 500 calories.