Comparing Nutrients in 5 ounces Boiled Kohlrabi with Salt VS Boiled Potherb Jute with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Kohlrabi with Salt	21%	3%	76%
Boiled Potherb Jute with Salt	32%	4%	64%

Macro Nutrients

	Boiled Kohlrabi with Salt	Boiled Potherb Jute with Salt	Recommended Dietary Allowance
Energy	1.4% 41kcal	1.8% 52.4kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.13% 0.043g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	0.78% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	7.95% 10.3g	130g per day for Men 19-50 years
Sugars	5.47% 3.97g	1.96% 1.4g	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	4.1% 1.56g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	4.56% 2.55g	9.3% 5.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Kohlrabi with Salt	Boiled Potherb Jute with Salt	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	40.8% 367μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.72% 0.057mg	10.7% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.46% 0.55mg	7.9% 1.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.54% 0.23mg	2.04% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.8% 0.22mg	62% 0.81mg	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	4.25% 17μg	37% 147μg	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	85% 76.5mg	52% 46.8mg	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	4.9% 0.74mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	128% 153μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kohlrabi with Salt	Boiled Potherb Jute with Salt	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	20.8% 0.19mg	40% 0.36mg	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	7.1% 0.57mg	55.6% 4.45mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	8.75% 0.2mg	7.6% 0.17mg	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	9.1% 63.8mg	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	14% 482mg	23% 780mg	3400mg per day for Men 19-50 years
Selenium	2.06% 1.13μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	24.3% 364mg	23.3% 350mg	1500mg per day for Men 19-50 years
Zinc	4% 0.44mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	3.46% 128g	3.34% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Kohlrabi with Salt VS Boiled Potherb Jute with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Kohlrabi with Salt versus 5 oz of Boiled Potherb Jute with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Kohlrabi with Salt vs Boiled Potherb Jute with Salt:

• 5 ounces of Boiled Kohlrabi with Salt have 2.2 times more Vitamin B5, 1.6 times more Vitamin C and 7.4 times more Vitamin E than Boiled Potherb Jute with Salt.
• While 5 oz of Boiled and Drained Potherb Jute with Salt contain 129.5 times more Vitamin A, 2.3 times more Vitamin B1, 9.6 times more Vitamin B2, 2.3 times more Vitamin B3, 3.7 times more Vitamin B6, 8.7 times more Vitamin B9 and 1080 times more Vitamin K than Boiled and Drained Kohlrabi with Salt.
• 5 ounces of Boiled Kohlrabi with Salt have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin K
• 5 ounces of Boiled Potherb Jute with Salt have insufficient amounts of Vitamin B5 and Vitamin E
• Both Boiled and Drained Kohlrabi with Salt as well as Boiled and Drained Potherb Jute with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Kohlrabi with Salt vs Boiled Potherb Jute with Salt:

• 5 oz of Boiled and Drained Potherb Jute with Salt contain 8.4 times more Calcium, 1.9 times more Copper, 7.9 times more Iron, 3.3 times more Magnesium, 1.6 times more Phosphorus, 1.6 times more Potassium and 2.5 times more Zinc than Boiled and Drained Kohlrabi with Salt.
• Both Boiled Kohlrabi with Salt and Boiled Potherb Jute with Salt contain similar levels of Manganese, Sodium and Water per five ounces.
• Both Boiled and Drained Kohlrabi with Salt as well as Boiled and Drained Potherb Jute with Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Kohlrabi with Salt have 2.8 times more Sugars than Boiled Potherb Jute with Salt.
• While 5 oz of Boiled and Drained Potherb Jute with Salt contain 1.8 times more Fiber and 2 times more Protein than Boiled and Drained Kohlrabi with Salt.
• Both Boiled Kohlrabi with Salt and Boiled Potherb Jute with Salt offer comparable quantities of Carbohydrate per five ounces.
• Both Boiled and Drained Kohlrabi with Salt as well as Boiled and Drained Potherb Jute with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.