Comparing Nutrients in 500 calories Boiled Kohlrabi VS Grilled Portabella Mushrooms

Weight per 500 calories

• Boiled Kohlrabi: 1724g
• Grilled Portabella Mushrooms: 1724g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 500 calories - Boiled Kohlrabi or Grilled Portabella Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kohlrabi	21%	3%	76%
Grilled Portabella Mushrooms	36%	14%	50%

Macro Nutrients

	Boiled Kohlrabi	Grilled Portabella Mushrooms	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	10.3% 10g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	3.45% 1.1g	32g per day for Men 19-50 years
Omega 3	30% 0.48g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.23% 0.38g	23.5% 4g	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	59% 76.6g	130g per day for Men 19-50 years
Sugars	66.6% 48.3g	53.7% 39g	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	0% 0g	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	% 39g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	50% 19g	100% 38g	38g per day for Men 19-50 years
Protein	55.4% 31g	101% 56.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Kohlrabi	Grilled Portabella Mushrooms	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	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.5% 0.34mg	534% 6.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.72mg	674% 108mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.76mg	434% 21.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	204% 2.66mg	162% 2.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	638% 191μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	51.7% 207μg	82% 328μg	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	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	40.2% 241IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	59.8% 8.97mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.44% 1.72μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kohlrabi	Grilled Portabella Mushrooms	Recommended Dietary Allowance
Calcium	43% 431mg	5.17% 51.7mg	1000mg per day for Men 19-50 years
Copper	253% 2.28mg	745% 6.7mg	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	86.2% 6.9mg	8mg per day for Men 19-50 years
Magnesium	78% 328mg	53.4% 224mg	420mg per day for Men 19-50 years
Manganese	106% 2.45mg	50.2% 1.16mg	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	333% 2328mg	700mg per day for Men 19-50 years
Potassium	172% 5862mg	222% 7534mg	3400mg per day for Men 19-50 years
Selenium	25% 13.8μg	687% 378μg	55μg per day for Men 19-50 years
Sodium	24% 362mg	12.6% 190mg	1500mg per day for Men 19-50 years
Zinc	48.6% 5.34mg	102% 11.2mg	11mg per day for Men 19-50 years
Water	42% 1557g	42.2% 1563g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Kohlrabi vs Grilled Portabella Mushrooms:

• Boiled and Drained Kohlrabi has 1.3 times more Vitamin B6, more Vitamin C and more Vitamin E than Grilled Portabella Mushrooms.
• While Grilled Portabella Mushrooms contain 1.8 times more Vitamin B1, 20.2 times more Vitamin B2, 16 times more Vitamin B3, 7.9 times more Vitamin B5, 1.6 times more Vitamin B9 and more Vitamin D than Boiled and Drained Kohlrabi.
• Both Boiled and Drained Kohlrabi as well as Grilled Portabella Mushrooms have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Boiled Kohlrabi vs Grilled Portabella Mushrooms:

• Boiled and Drained Kohlrabi has 8.3 times more Calcium, 1.5 times more Magnesium, 2.1 times more Manganese and 1.9 times more Sodium than Grilled Portabella Mushrooms.
• While Grilled Portabella Mushrooms contain 2.9 times more Copper, 3 times more Phosphorus, 1.3 times more Potassium, 27.4 times more Selenium and 2.1 times more Zinc than Boiled and Drained Kohlrabi.
• Both Boiled and Drained Kohlrabi and Grilled Portabella Mushrooms have similar amounts of Iron and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Kohlrabi has more Omega 3, 1.5 times more Carbohydrate and 1.2 times more Sugars than Grilled Portabella Mushrooms.
• While Grilled Portabella Mushrooms contain 5.3 times more Fat, 10.5 times more Omega 6, 2 times more Fiber and 1.8 times more Protein than Boiled and Drained Kohlrabi.
• Both Boiled and Drained Kohlrabi and Grilled Portabella Mushrooms have similar amounts of Energy per 500 kcal.
• Both Boiled and Drained Kohlrabi as well as Grilled Portabella Mushrooms have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.