Comparing Nutrients in 5 ounces Boiled Kohlrabi VS Lambsquarters

Macros Ratio

	Protein	Fat	Carbs
Boiled Kohlrabi	21%	3%	76%
Lambsquarters	32%	14%	54%

Macro Nutrients

	Boiled Kohlrabi	Lambsquarters	Recommended Dietary Allowance
Energy	1.4% 41kcal	2.1% 61kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.26% 0.084g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	2.6% 0.44g	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	7.96% 10.3g	130g per day for Men 19-50 years
Sugars	5.47% 3.97g	NA	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	15% 5.67g	38g per day for Men 19-50 years
Protein	4.56% 2.55g	10.6% 5.95g	56g per day for Men 19-50 years

Vitamins

	Boiled Kohlrabi	Lambsquarters	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	91% 822μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.72% 0.057mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.46% 0.55mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.54% 0.23mg	2.6% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.8% 0.22mg	30% 0.39mg	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	10.6% 42.5μg	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	126% 113mg	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	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	Lambsquarters	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	43.8% 438mg	1000mg per day for Men 19-50 years
Copper	20.8% 0.19mg	46% 0.42mg	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	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	11.5% 48mg	420mg per day for Men 19-50 years
Manganese	8.75% 0.2mg	48% 1.1mg	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	19% 641mg	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	2% 29.8mg	4.06% 61mg	1500mg per day for Men 19-50 years
Zinc	4% 0.44mg	5.67% 0.62mg	11mg per day for Men 19-50 years
Water	3.46% 128g	3.23% 119g	3700g per day for Men 19-50 years

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

• Boiled and Drained Kohlrabi has 1.7 times more Vitamin B5 than Raw Lambsquarters.
• While Raw Lambsquarters contain 290 times more Vitamin A, 4 times more Vitamin B1, 22 times more Vitamin B2, 3.1 times more Vitamin B3, 1.8 times more Vitamin B6, 2.5 times more Vitamin B9 and 1.5 times more Vitamin C than Boiled and Drained Kohlrabi.
• Both Boiled and Drained Kohlrabi as well as Raw Lambsquarters have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Kohlrabi vs Lambsquarters:

• Raw Lambsquarters contain 12.4 times more Calcium, 2.2 times more Copper, 3 times more Iron, 1.8 times more Magnesium, 5.5 times more Manganese, 1.6 times more Phosphorus, 1.3 times more Potassium, 2 times more Sodium and 1.4 times more Zinc than Boiled and Drained Kohlrabi.
• Both Boiled and Drained Kohlrabi and Raw Lambsquarters have similar amounts of Selenium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Lambsquarters contain 1.5 times more Energy, 1.3 times more Omega 3, 14.2 times more Omega 6, 3.6 times more Fiber and 2.3 times more Protein than Boiled and Drained Kohlrabi.
• Both Boiled and Drained Kohlrabi and Raw Lambsquarters have similar amounts of Carbohydrate per 5 oz.
• Both Boiled and Drained Kohlrabi as well as Raw Lambsquarters have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.