Comparing Nutrients in 5 ounces Kohlrabi VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Kohlrabi	21%	3%	76%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Kohlrabi	Canned Kidney Beans	Recommended Dietary Allowance
Energy	1.3% 38.3kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	0.058% 0.018g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	2.3% 0.037g	7.26% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.76% 8.8g	16% 20.6g	130g per day for Men 19-50 years
Sugars	5.1% 3.7g	3.6% 2.62g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 2.62g	g per day for Men 19-50 years
Fiber	13.4% 5.1g	16% 6.1g	38g per day for Men 19-50 years
Protein	4.3% 2.4g	13.2% 7.4g	56g per day for Men 19-50 years

Vitamins

	Kohlrabi	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	3.64% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.68% 0.23mg	3.9% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.4% 0.21mg	8.07% 0.1mg	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	5.67% 22.7μg	12.8% 51μg	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	98% 88mg	1.9% 1.7mg	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	4.54% 0.68mg	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	4.84% 5.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kohlrabi	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	3.4% 34mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	20.3% 0.18mg	21.3% 0.19mg	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	20.7% 1.66mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	8.57% 0.2mg	10.4% 0.24mg	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	9.3% 65.2mg	18.2% 128mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	9.9% 336mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	1.9% 28.3mg	28% 420mg	1500mg per day for Men 19-50 years
Zinc	0.39% 0.043mg	5.93% 0.65mg	11mg per day for Men 19-50 years
Water	3.5% 129g	3% 111g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Kohlrabi vs Canned Kidney Beans:

• Raw Kohlrabi has 2 times more Vitamin B6, 51.7 times more Vitamin C and 24 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.3 times more Vitamin B1, 2.6 times more Vitamin B2, 2.3 times more Vitamin B9 and 41 times more Vitamin K than Raw Kohlrabi.
• Both Raw Kohlrabi and Canned All Types Kidney Beans have similar amounts of Vitamin B3 and Vitamin B5 per 5 oz.
• Both Raw Kohlrabi as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Kohlrabi vs Canned Kidney Beans:

• Raw Kohlrabi has 1.5 times more Potassium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.4 times more Calcium, 2.9 times more Iron, 1.4 times more Magnesium, 2 times more Phosphorus, 1.3 times more Selenium, 14.8 times more Sodium and 15.3 times more Zinc than Raw Kohlrabi.
• Both Raw Kohlrabi and Canned All Types Kidney Beans have similar amounts of Copper, Manganese and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Kohlrabi has 1.4 times more Sugars than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.1 times more Energy, 3.2 times more Omega 3, 2.3 times more Carbohydrate and 3.1 times more Protein than Raw Kohlrabi.
• Both Raw Kohlrabi and Canned All Types Kidney Beans have similar amounts of Fiber per 5 oz.
• Both Raw Kohlrabi as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.