Comparing Nutrients in 7 ounces Boiled Kohlrabi with Salt VS Boiled Potherb Jute with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Kohlrabi with Salt	21%	3%	76%
Boiled Potherb Jute with Salt	32%	4%	64%

Macro Nutrients

	Boiled Kohlrabi with Salt	Boiled Potherb Jute with Salt	Recommended Dietary Allowance
Energy	2% 57.5kcal	2.53% 73.4kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	1.1% 0.19g	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	11% 14.5g	130g per day for Men 19-50 years
Sugars	7.66% 5.56g	2.74% 2g	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	5.74% 2.2g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	6.38% 3.57g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Kohlrabi with Salt	Boiled Potherb Jute with Salt	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	57% 514μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.84% 0.77mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.35% 0.32mg	2.86% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.5% 0.31mg	87% 1.13mg	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	51.6% 206μg	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	72.8% 65.5mg	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	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	179% 214μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kohlrabi with Salt	Boiled Potherb Jute with Salt	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	42% 419mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	56.2% 0.51mg	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	78% 6.23mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	10.6% 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	12.8% 89.3mg	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	20% 675mg	32% 1091mg	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	32.7% 490mg	1500mg per day for Men 19-50 years
Zinc	5.6% 0.62mg	14.3% 1.57mg	11mg per day for Men 19-50 years
Water	4.84% 179g	4.67% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Kohlrabi with Salt VS Boiled Potherb Jute with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Kohlrabi with Salt vs Boiled Potherb Jute with Salt:

• 7 ounces of Boiled Kohlrabi with Salt have 2.2 times more Vitamin B5, 1.6 times more Vitamin C and 7.4 times more Vitamin E than Boiled Potherb Jute with Salt.
• While 7 oz of Boiled and Drained Potherb Jute with Salt contain 129.5 times more Vitamin A, 2.3 times more Vitamin B1, 9.6 times more Vitamin B2, 2.3 times more Vitamin B3, 3.7 times more Vitamin B6, 8.7 times more Vitamin B9 and 1080 times more Vitamin K than Boiled and Drained Kohlrabi with Salt.
• 7 ounces of Boiled Kohlrabi with Salt have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin K
• 7 ounces of Boiled Potherb Jute with Salt have insufficient amounts of Vitamin B5 and Vitamin E
• Both Boiled and Drained Kohlrabi with Salt as well as Boiled and Drained Potherb Jute with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Kohlrabi with Salt vs Boiled Potherb Jute with Salt:

• 7 oz of Boiled and Drained Potherb Jute with Salt contain 8.4 times more Calcium, 1.9 times more Copper, 7.9 times more Iron, 3.3 times more Magnesium, 1.6 times more Phosphorus, 1.6 times more Potassium and 2.5 times more Zinc than Boiled and Drained Kohlrabi with Salt.
• Both Boiled Kohlrabi with Salt and Boiled Potherb Jute with Salt contain similar levels of Manganese, Sodium and Water per seven ounces.
• Both Boiled and Drained Kohlrabi with Salt as well as Boiled and Drained Potherb Jute with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Kohlrabi with Salt have 2.8 times more Sugars than Boiled Potherb Jute with Salt.
• While 7 oz of Boiled and Drained Potherb Jute with Salt contain 1.8 times more Fiber and 2 times more Protein than Boiled and Drained Kohlrabi with Salt.
• Both Boiled Kohlrabi with Salt and Boiled Potherb Jute with Salt offer comparable quantities of Carbohydrate per seven ounces.
• Both Boiled and Drained Kohlrabi with Salt as well as Boiled and Drained Potherb Jute with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.