Comparing Nutrients in 5 ounces Boiled Broccoli VS Boiled Kohlrabi

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Boiled Kohlrabi	21%	3%	76%

Macro Nutrients

	Boiled Broccoli	Boiled Kohlrabi	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.072g	0.18% 0.031g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.83% 10g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	2.7% 1.97g	5.47% 3.97g	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	1.45% 1.05g	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	% 0.69g	NA	g per day for Men 19-50 years
Sucrose	% 0.11g	NA	g per day for Men 19-50 years
Fiber	12.3% 4.68g	4.1% 1.56g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	4.56% 2.55g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Boiled Kohlrabi	Recommended Dietary Allowance
Vitamin A	12% 109μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	4.72% 0.057mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	3.46% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	4.54% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	16.8% 0.22mg	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	38.3% 153μg	4.25% 17μg	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	102% 92mg	85% 76.5mg	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	13.7% 2.06mg	4.9% 0.74mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 200μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Boiled Kohlrabi	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	20.8% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	0.14% 5.67μg	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	12% 0.95mg	7.1% 0.57mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	8.75% 0.2mg	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	13.6% 95mg	9.1% 63.8mg	700mg per day for Men 19-50 years
Potassium	12.2% 415mg	14% 482mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	2.06% 1.13μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	4% 0.44mg	11mg per day for Men 19-50 years
Water	3.4% 127g	3.46% 128g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Broccoli vs Boiled Kohlrabi:

• Boiled and Drained Broccoli has 38.5 times more Vitamin A, 1.6 times more Vitamin B1, 6.2 times more Vitamin B2, 1.4 times more Vitamin B3, 3.9 times more Vitamin B5, 1.3 times more Vitamin B6, 9 times more Vitamin B9, 1.2 times more Vitamin C, 2.8 times more Vitamin E and 1411 times more Vitamin K than Boiled and Drained Kohlrabi.
• Both Boiled and Drained Broccoli as well as Boiled and Drained Kohlrabi have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Broccoli vs Boiled Kohlrabi:

• Boiled and Drained Broccoli has 1.6 times more Calcium, 1.7 times more Iron, 1.4 times more Manganese, 1.5 times more Phosphorus, 2 times more Selenium, 2 times more Sodium and 1.5 times more Zinc than Boiled and Drained Kohlrabi.
• While Boiled and Drained Kohlrabi contains 2.2 times more Copper than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Boiled and Drained Kohlrabi have similar amounts of Magnesium, Potassium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Broccoli has 1.2 times more Energy, 4.3 times more Omega 3, 3 times more Fiber and 1.3 times more Protein than Boiled and Drained Kohlrabi.
• While Boiled and Drained Kohlrabi contains 2 times more Sugars than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Boiled and Drained Kohlrabi have similar amounts of Carbohydrate per 5 oz.
• Both Boiled and Drained Broccoli as well as Boiled and Drained Kohlrabi have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.