Comparing Nutrients in 500 calories Kohlrabi VS Frozen Chopped Broccoli

Weight per 500 calories

• Kohlrabi: 1852g
• Frozen Chopped Broccoli: 1923g

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

Which food has more nutrients per 500 calories - Kohlrabi or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Kohlrabi	21%	3%	76%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Kohlrabi	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.85g	5.75% 5.58g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	2.64% 0.85g	32g per day for Men 19-50 years
Omega 3	30% 0.48g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	3.5% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.3% 115g	70.7% 92g	130g per day for Men 19-50 years
Sugars	66.4% 48g	36% 26g	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	22% 16g	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	% 14.4g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	175% 66.7g	152% 57.7g	38g per day for Men 19-50 years
Protein	56.2% 31.5g	96% 54g	56g per day for Men 19-50 years

Vitamins

	Kohlrabi	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	4.1% 37μg	111% 1000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77% 0.93mg	85% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	142% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.3% 7.4mg	56.5% 9.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61% 3.06mg	107% 5.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	214% 2.78mg	192% 2.5mg	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	74% 296μg	322% 1288μg	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	1276% 1148mg	1205% 1085mg	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	59.3% 8.9mg	156% 23.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.54% 1.85μg	1300% 1560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kohlrabi	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	44.4% 444mg	108% 1077mg	1000mg per day for Men 19-50 years
Copper	265% 2.4mg	81% 0.73mg	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	93% 7.4mg	195% 15.6mg	8mg per day for Men 19-50 years
Magnesium	83.8% 352mg	82.4% 346mg	420mg per day for Men 19-50 years
Manganese	112% 2.57mg	246% 5.65mg	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	122% 852mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	191% 6481mg	120% 4077mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	98% 54μg	55μg per day for Men 19-50 years
Sodium	24.7% 370mg	30.8% 462mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	84% 9.23mg	11mg per day for Men 19-50 years
Water	45.5% 1685g	47.5% 1759g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Kohlrabi vs Frozen Chopped Broccoli:

• Frozen Chopped Broccoli, Unprepared contains 27 times more Vitamin A, 5 times more Vitamin B2, 1.8 times more Vitamin B5, 4.3 times more Vitamin B9, 2.6 times more Vitamin E and 842.2 times more Vitamin K than Raw Kohlrabi.
• Both Raw Kohlrabi and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin C per 500 kcal.
• Both Raw Kohlrabi as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Kohlrabi vs Frozen Chopped Broccoli:

• Raw Kohlrabi has 3.3 times more Copper and 1.6 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.4 times more Calcium, 2.1 times more Iron, 2.2 times more Manganese, 4.2 times more Selenium and 16.6 times more Zinc than Raw Kohlrabi.
• Both Raw Kohlrabi and Frozen Chopped Broccoli, Unprepared have similar amounts of Magnesium, Phosphorus, Sodium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Kohlrabi has 1.2 times more Carbohydrate and 1.9 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 3 times more Fat, 4.2 times more Omega 3 and 1.7 times more Protein than Raw Kohlrabi.
• Both Raw Kohlrabi and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy and Fiber per 500 kcal.
• Both Raw Kohlrabi as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.