Comparing Nutrients in 500 calories Kohlrabi VS Grilled Portabella Mushrooms

Weight per 500 calories

• Kohlrabi: 1852g
• 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 - Kohlrabi or Grilled Portabella Mushrooms?

Macros Ratio

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

Macro Nutrients

	Kohlrabi	Grilled Portabella Mushrooms	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.85g	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	2.18% 0.37g	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	88.3% 115g	59% 76.6g	130g per day for Men 19-50 years
Sugars	66.4% 48g	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	175% 66.7g	100% 38g	38g per day for Men 19-50 years
Protein	56.2% 31.5g	101% 56.6g	56g per day for Men 19-50 years

Vitamins

	Kohlrabi	Grilled Portabella Mushrooms	Recommended Dietary Allowance
Vitamin A	4.1% 37μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77% 0.93mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	534% 6.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.3% 7.4mg	674% 108mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61% 3.06mg	434% 21.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	214% 2.78mg	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	74% 296μg	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	1276% 1148mg	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	59.3% 8.9mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.54% 1.85μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kohlrabi	Grilled Portabella Mushrooms	Recommended Dietary Allowance
Calcium	44.4% 444mg	5.17% 51.7mg	1000mg per day for Men 19-50 years
Copper	265% 2.4mg	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	93% 7.4mg	86.2% 6.9mg	8mg per day for Men 19-50 years
Magnesium	83.8% 352mg	53.4% 224mg	420mg per day for Men 19-50 years
Manganese	112% 2.57mg	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	122% 852mg	333% 2328mg	700mg per day for Men 19-50 years
Potassium	191% 6481mg	222% 7534mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	687% 378μg	55μg per day for Men 19-50 years
Sodium	24.7% 370mg	12.6% 190mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	102% 11.2mg	11mg per day for Men 19-50 years
Water	45.5% 1685g	42.2% 1563g	3700g per day for Men 19-50 years

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

• Raw Kohlrabi has 1.3 times more Vitamin B6, more Vitamin C and more Vitamin E than Grilled Portabella Mushrooms.
• While Grilled Portabella Mushrooms contain 1.3 times more Vitamin B1, 18.8 times more Vitamin B2, 14.6 times more Vitamin B3, 7.1 times more Vitamin B5 and more Vitamin D than Raw Kohlrabi.
• Both Raw Kohlrabi and Grilled Portabella Mushrooms have similar amounts of Vitamin B9 per 500 kcal.
• Both Raw 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 Kohlrabi vs Grilled Portabella Mushrooms:

• Raw Kohlrabi has 8.6 times more Calcium, 1.6 times more Magnesium, 2.2 times more Manganese and 2 times more Sodium than Grilled Portabella Mushrooms.
• While Grilled Portabella Mushrooms contain 2.8 times more Copper, 2.7 times more Phosphorus, 29.1 times more Selenium and 20.2 times more Zinc than Raw Kohlrabi.
• Both Raw Kohlrabi and Grilled Portabella Mushrooms have similar amounts of Iron, Potassium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Kohlrabi has more Omega 3, 1.5 times more Carbohydrate, 1.2 times more Sugars and 1.8 times more Fiber than Grilled Portabella Mushrooms.
• While Grilled Portabella Mushrooms contain 5.4 times more Fat, 10.8 times more Omega 6 and 1.8 times more Protein than Raw Kohlrabi.
• Both Raw Kohlrabi and Grilled Portabella Mushrooms have similar amounts of Energy per 500 kcal.
• Both Raw Kohlrabi as well as Grilled Portabella Mushrooms have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.