Comparing Nutrients in 5 ounces Grilled Portabella Mushrooms VS Boiled Kohlrabi

Macros Ratio

	Protein	Fat	Carbs
Grilled Portabella Mushrooms	36%	14%	50%
Boiled Kohlrabi	21%	3%	76%

Macro Nutrients

	Grilled Portabella Mushrooms	Boiled Kohlrabi	Recommended Dietary Allowance
Energy	1.4% 41kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	0.85% 0.82g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.091g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	1.93% 0.33g	0.18% 0.031g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.84% 6.3g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	5.47% 3.97g	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	0% 0g	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	% 3.2g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	8.2% 3.1g	4.1% 1.56g	38g per day for Men 19-50 years
Protein	8.3% 4.65g	4.56% 2.55g	56g per day for Men 19-50 years

Vitamins

	Grilled Portabella Mushrooms	Boiled Kohlrabi	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	4.72% 0.057mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.4% 8.87mg	3.46% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.7% 1.8mg	4.54% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	52.4% 15.7μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.73% 27μg	4.25% 17μg	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	0% 0mg	85% 76.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	3.3% 20IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	4.9% 0.74mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grilled Portabella Mushrooms	Boiled Kohlrabi	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	20.8% 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	7.1% 0.57mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	4.13% 0.095mg	8.75% 0.2mg	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	27.3% 191mg	9.1% 63.8mg	700mg per day for Men 19-50 years
Potassium	18.2% 619mg	14% 482mg	3400mg per day for Men 19-50 years
Selenium	56.4% 31μg	2.06% 1.13μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	8.38% 0.92mg	4% 0.44mg	11mg per day for Men 19-50 years
Water	3.47% 129g	3.46% 128g	3700g per day for Men 19-50 years

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

• Grilled Portabella Mushrooms have 1.8 times more Vitamin B1, 20.2 times more Vitamin B2, 16 times more Vitamin B3, 7.9 times more Vitamin B5, 1.6 times more Vitamin B9 and more Vitamin D than Boiled and Drained Kohlrabi.
• While Boiled and Drained Kohlrabi contains 1.3 times more Vitamin B6, more Vitamin C and more Vitamin E than Grilled Portabella Mushrooms.
• Both Grilled Portabella Mushrooms as well as Boiled and Drained Kohlrabi have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Grilled Portabella Mushrooms vs Boiled Kohlrabi:

• Grilled Portabella Mushrooms have 2.9 times more Copper, 3 times more Phosphorus, 1.3 times more Potassium, 27.4 times more Selenium and 2.1 times more Zinc than Boiled and Drained Kohlrabi.
• While Boiled and Drained Kohlrabi contains 8.3 times more Calcium, 1.5 times more Magnesium, 2.1 times more Manganese and 1.9 times more Sodium than Grilled Portabella Mushrooms.
• Both Grilled Portabella Mushrooms and Boiled and Drained Kohlrabi have similar amounts of Iron and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Grilled Portabella Mushrooms have 10.5 times more Omega 6, 2 times more Fiber and 1.8 times more Protein than Boiled and Drained Kohlrabi.
• While Boiled and Drained Kohlrabi contains more Omega 3 and 1.5 times more Carbohydrate than Grilled Portabella Mushrooms.
• Both Grilled Portabella Mushrooms and Boiled and Drained Kohlrabi have similar amounts of Energy and Sugars per 5 oz.
• Both Grilled Portabella Mushrooms as well as Boiled and Drained Kohlrabi have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.