Comparing Nutrients in 7 ounces Boiled Kohlrabi with Salt VS Canned Kidney Beans

Macros Ratio

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

Macro Nutrients

	Boiled Kohlrabi with Salt	Canned Kidney Beans	Recommended Dietary Allowance
Energy	2% 57.5kcal	5.75% 167kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	1.24% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.2% 13.3g	22% 28.8g	130g per day for Men 19-50 years
Sugars	7.66% 5.56g	5.06% 3.67g	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	% 3.67g	g per day for Men 19-50 years
Fiber	5.74% 2.2g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	6.38% 3.57g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Kohlrabi with Salt	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.84% 0.77mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.35% 0.32mg	5.48% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.5% 0.31mg	11.3% 0.15mg	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	5.95% 24μg	18% 71.4μg	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	119% 107mg	2.65% 2.4mg	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	6.88% 1.03mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kohlrabi with Salt	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	29.8% 0.27mg	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	9.92% 0.79mg	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	14.5% 0.33mg	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	12.8% 89.3mg	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	20% 675mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	34% 510mg	39% 587mg	1500mg per day for Men 19-50 years
Zinc	5.6% 0.62mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	4.84% 179g	4.2% 155g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Kohlrabi with Salt VS Canned Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Kohlrabi with Salt versus 7 oz of Canned Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Kohlrabi with Salt vs Canned Kidney Beans:

• 7 ounces of Boiled Kohlrabi with Salt have 2.1 times more Vitamin B6, 45 times more Vitamin C and 26 times more Vitamin E than Canned Kidney Beans.
• While 7 oz of Canned All Types Kidney Beans contain 2.9 times more Vitamin B1, 2.6 times more Vitamin B2, 3 times more Vitamin B9 and 41 times more Vitamin K than Boiled and Drained Kohlrabi with Salt.
• Both Boiled Kohlrabi with Salt and Canned Kidney Beans provide similar amounts of Vitamin B3 and Vitamin B5 per seven ounces.
• 7 ounces of Boiled Kohlrabi with Salt have insufficient amounts of Vitamin B2 and Vitamin K
• 7 ounces of Canned Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
• Both Boiled and Drained Kohlrabi with Salt as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Kohlrabi with Salt vs Canned Kidney Beans:

• 7 ounces of Boiled Kohlrabi with Salt have 1.4 times more Potassium than Canned Kidney Beans.
• While 7 oz of 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 and 1.5 times more Zinc than Boiled and Drained Kohlrabi with Salt.
• Both Boiled Kohlrabi with Salt and Canned Kidney Beans contain similar levels of Copper, Manganese, Sodium and Water per seven ounces.
• Both Boiled and Drained Kohlrabi with Salt as well as Canned All Types Kidney Beans lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Kohlrabi with Salt have 1.5 times more Sugars than Canned Kidney Beans.
• While 7 oz of Canned All Types Kidney Beans contain 2.9 times more Energy, 2.9 times more Omega 3, 2.2 times more Carbohydrate, 3.9 times more Fiber and 2.9 times more Protein than Boiled and Drained Kohlrabi with Salt.
• 7 ounces of Boiled Kohlrabi with Salt provide inadequate amounts of Energy and Omega 3
• Both Boiled and Drained Kohlrabi with Salt as well as Canned All Types Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.