Comparing Nutrients in 5 ounces Boiled Kohlrabi VS Chanterelle Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Boiled Kohlrabi	21%	3%	76%
Chanterelle Mushrooms	16%	12%	72%

Macro Nutrients

	Boiled Kohlrabi	Chanterelle Mushrooms	Recommended Dietary Allowance
Energy	1.4% 41kcal	1.56% 45.4kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.77% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	NA	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	NA	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	7.48% 9.72g	130g per day for Men 19-50 years
Sugars	5.47% 3.97g	2.27% 1.64g	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	% 1.64g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	4.1% 1.56g	14% 5.4g	38g per day for Men 19-50 years
Protein	4.56% 2.55g	3.77% 2.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Kohlrabi	Chanterelle Mushrooms	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	1.77% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.46% 0.55mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.54% 0.23mg	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.8% 0.22mg	4.8% 0.062mg	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	0.71% 2.83μg	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	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	50% 301IU	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	Chanterelle Mushrooms	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	55.6% 0.5mg	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	61.5% 4.9mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	8.75% 0.2mg	17.6% 0.41mg	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	11.5% 80.8mg	700mg per day for Men 19-50 years
Potassium	14% 482mg	21% 717mg	3400mg per day for Men 19-50 years
Selenium	2.06% 1.13μg	5.67% 3.1μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	4% 0.44mg	9.15% 1mg	11mg per day for Men 19-50 years
Water	3.46% 128g	3.44% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Kohlrabi VS Chanterelle Mushrooms per 5 oz

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

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

• 5 ounces of Boiled Kohlrabi have 2.7 times more Vitamin B1, 3.5 times more Vitamin B6 and 6 times more Vitamin B9 than Chanterelle Mushrooms.
• While 5 oz of Raw Chanterelle Mushrooms contain 10.8 times more Vitamin B2, 10.5 times more Vitamin B3, 6.8 times more Vitamin B5 and more Vitamin D than Boiled and Drained Kohlrabi.
• 5 ounces of Boiled Kohlrabi have insufficient amounts of Vitamin B2 and Vitamin D
• 5 ounces of Chanterelle Mushrooms have insufficient amounts of Vitamin B1 and Vitamin B9

Comparing minerals per 5 ounces for Boiled Kohlrabi vs Chanterelle Mushrooms:

• 5 ounces of Boiled Kohlrabi have 1.7 times more Calcium and 1.5 times more Magnesium than Chanterelle Mushrooms.
• While 5 oz of Raw Chanterelle Mushrooms contain 2.7 times more Copper, 8.7 times more Iron, 2 times more Manganese, 1.3 times more Phosphorus, 1.5 times more Potassium, 2.8 times more Selenium and 2.3 times more Zinc than Boiled and Drained Kohlrabi.
• Both Boiled Kohlrabi and Chanterelle Mushrooms contain similar levels of Water per five ounces.
• 5 ounces of Boiled Kohlrabi lack sufficient amounts of Selenium
• 5 ounces of Chanterelle Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Kohlrabi have 2.4 times more Sugars and 1.2 times more Protein than Chanterelle Mushrooms.
• While 5 oz of Raw Chanterelle Mushrooms contain 3.5 times more Fiber than Boiled and Drained Kohlrabi.
• Both Boiled Kohlrabi and Chanterelle Mushrooms offer comparable quantities of Carbohydrate per five ounces.
• Both Boiled and Drained Kohlrabi as well as Raw Chanterelle Mushrooms provide inadequate amounts of Energy in five ounces.