Comparing Nutrients in 500 calories Boiled Kohlrabi VS Valencia Oranges

Weight per 500 calories

• Boiled Kohlrabi: 1724g
• Valencia Oranges: 1020g

Raw Valencia Oranges have 1.7 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.

Which food has more nutrients per 500 calories - Boiled Kohlrabi or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kohlrabi	21%	3%	76%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Boiled Kohlrabi	Valencia Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	3.16% 3.06g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	30% 0.48g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	2.23% 0.38g	2.64% 0.45g	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	93% 121g	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	67% 25.5g	38g per day for Men 19-50 years
Protein	55.4% 31g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Kohlrabi	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	3.83% 34.5μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.5% 0.69mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.5% 0.34mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.72mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.76mg	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	204% 2.66mg	49.5% 0.64mg	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	99% 398μg	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	550% 495mg	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	Valencia Oranges	Recommended Dietary Allowance
Calcium	43% 431mg	41% 408mg	1000mg per day for Men 19-50 years
Copper	253% 2.28mg	42% 0.38mg	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	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	78% 328mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	106% 2.45mg	10.2% 0.23mg	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	24.8% 173mg	700mg per day for Men 19-50 years
Potassium	172% 5862mg	53.7% 1827mg	3400mg per day for Men 19-50 years
Selenium	25% 13.8μg	NA	55μg per day for Men 19-50 years
Sodium	24% 362mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	48.6% 5.34mg	5.57% 0.61mg	11mg per day for Men 19-50 years
Water	42% 1557g	24% 881g	3700g per day for Men 19-50 years

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

• Boiled and Drained Kohlrabi has 2.4 times more Vitamin B3, 4.1 times more Vitamin B6 and 1.9 times more Vitamin C than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 3.6 times more Vitamin A, 1.3 times more Vitamin B1 and 1.9 times more Vitamin B9 than Boiled and Drained Kohlrabi.
• Both Boiled and Drained Kohlrabi and Raw Valencia Oranges have similar amounts of Vitamin B2 and Vitamin B5 per 500 kcal.
• Both Boiled and Drained Kohlrabi as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Kohlrabi vs Valencia Oranges:

• Boiled and Drained Kohlrabi has 6 times more Copper, 7.5 times more Iron, 3.2 times more Magnesium, 10.4 times more Manganese, 4.5 times more Phosphorus, 3.2 times more Potassium, more Sodium, 8.7 times more Zinc and 1.8 times more Water than Raw Valencia Oranges.
• Both Boiled and Drained Kohlrabi and Raw Valencia Oranges have similar amounts of Calcium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Kohlrabi has 3 times more Omega 3 and 2.9 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.3 times more Fiber than Boiled and Drained Kohlrabi.
• Both Boiled and Drained Kohlrabi and Raw Valencia Oranges have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Boiled and Drained Kohlrabi as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.