Comparing Nutrients in 7 ounces Kanpyo VS Kohlrabi

Macros Ratio

	Protein	Fat	Carbs
Kanpyo	11%	2%	87%
Kohlrabi	21%	3%	76%

Macro Nutrients

	Kanpyo	Kohlrabi	Recommended Dietary Allowance
Energy	17.7% 512kcal	1.85% 53.6kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.089g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	NA	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	2.85% 0.48g	0.23% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 129g	9.46% 12.3g	130g per day for Men 19-50 years
Sugars	NA	7.1% 5.16g	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	51% 19.4g	19% 7.14g	38g per day for Men 19-50 years
Protein	30.4% 17g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Kanpyo	Kohlrabi	Recommended Dietary Allowance
Vitamin A	NA	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.75mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	101% 5.06mg	6.55% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.2% 1.06mg	23% 0.3mg	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	30.3% 121μg	7.94% 31.8μg	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	0.44% 0.4mg	137% 123mg	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	NA	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kanpyo	Kohlrabi	Recommended Dietary Allowance
Calcium	55.6% 556mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	28.4% 0.26mg	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	127% 10mg	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	59% 248mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	98% 2.26mg	12% 0.28mg	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	53.3% 373mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	92% 3139mg	20.4% 695mg	3400mg per day for Men 19-50 years
Selenium	9.4% 5.16μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	106% 11.6mg	0.54% 0.06mg	11mg per day for Men 19-50 years
Water	1.07% 39.6g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Kanpyo VS Kohlrabi per 7 oz

Compare the macro and micronutrient content in 7 oz of Kanpyo versus 7 oz of Kohlrabi to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Kanpyo vs Kohlrabi:

• 7 ounces of Kanpyo have 2.2 times more Vitamin B2, 7.3 times more Vitamin B3, 15.5 times more Vitamin B5, 3.5 times more Vitamin B6 and 3.8 times more Vitamin B9 than Kohlrabi.
• While 7 oz of Raw Kohlrabi contain more Vitamin B1 and 310 times more Vitamin C than Dried gourd strips.
• 7 ounces of Kanpyo have insufficient amounts of Vitamin B1 and Vitamin C
• 7 ounces of Kohlrabi have insufficient amounts of Vitamin B2
• Both Dried gourd strips as well as Raw Kohlrabi have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Kanpyo vs Kohlrabi:

• 7 ounces of Kanpyo have 11.7 times more Calcium, 3.4 times more Copper, 12.8 times more Iron, 6.6 times more Magnesium, 8.2 times more Manganese, 4.1 times more Phosphorus, 4.5 times more Potassium, 3.7 times more Selenium and 195.3 times more Zinc than Kohlrabi.
• While 7 oz of Raw Kohlrabi contain 4.6 times more Water than Dried gourd strips.
• 7 ounces of Kohlrabi lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Kanpyo have 9.6 times more Energy, 10.5 times more Carbohydrate, 2.7 times more Fiber and 5 times more Protein than Kohlrabi.
• 7 ounces of Kohlrabi provide inadequate amounts of Energy
• Both Dried gourd strips as well as Raw Kohlrabi provide inadequate amounts of Omega 6 in seven ounces.