Comparing Nutrients in 5 ounces Boiled Kohlrabi with Salt VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Kohlrabi with Salt	21%	3%	76%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Boiled Kohlrabi with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	1.4% 41kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	NA	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	NA	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	28.5% 37g	130g per day for Men 19-50 years
Sugars	5.47% 3.97g	1.35% 0.98g	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	9.7% 3.7g	38g per day for Men 19-50 years
Protein	4.56% 2.55g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Boiled Kohlrabi with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.72% 0.057mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.46% 0.55mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.54% 0.23mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.8% 0.22mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	85% 76.5mg	2.68% 2.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.9% 0.74mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kohlrabi with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	20.8% 0.19mg	NA	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	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	NA	420mg per day for Men 19-50 years
Manganese	8.75% 0.2mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	14% 482mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	2.06% 1.13μg	NA	55μg per day for Men 19-50 years
Sodium	24.3% 364mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	4% 0.44mg	NA	11mg per day for Men 19-50 years
Water	3.46% 128g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Kohlrabi with Salt VS Frozen Roasted Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Kohlrabi with Salt versus 5 oz of Frozen Roasted Potatoes 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 Frozen Roasted Potatoes with Salt:

• 5 ounces of Boiled Kohlrabi with Salt have 31.8 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 5 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 5 ounces for Boiled Kohlrabi with Salt vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Boiled Kohlrabi with Salt have 1.7 times more Calcium and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 1.3 times more Potassium than Boiled and Drained Kohlrabi with Salt.
• Both Boiled Kohlrabi with Salt and Frozen Roasted Potatoes with Salt contain similar levels of Iron and Sodium per five ounces.
• 5 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Kohlrabi with Salt have 4.1 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 4.4 times more Energy, 3.9 times more Carbohydrate and 2.4 times more Fiber than Boiled and Drained Kohlrabi with Salt.
• Both Boiled Kohlrabi with Salt and Frozen Roasted Potatoes with Salt offer comparable quantities of Protein per five ounces.
• 5 ounces of Boiled Kohlrabi with Salt provide inadequate amounts of Energy