Comparing Nutrients in 7 ounces Boiled Kohlrabi with Salt VS Cooked Frozen Kale with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Kohlrabi with Salt	21%	3%	76%
Cooked Frozen Kale with Salt	27%	25%	48%

Macro Nutrients

	Boiled Kohlrabi with Salt	Cooked Frozen Kale with Salt	Recommended Dietary Allowance
Energy	2% 57.5kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	2.48% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	41.7% 0.67g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	3% 0.51g	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	8.1% 10.5g	130g per day for Men 19-50 years
Sugars	7.66% 5.56g	3.3% 2.4g	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	1.15% 0.83g	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	% 1.07g	g per day for Men 19-50 years
Sucrose	NA	% 0.5g	g per day for Men 19-50 years
Fiber	5.74% 2.2g	12% 4.56g	38g per day for Men 19-50 years
Protein	6.38% 3.57g	10.4% 5.83g	56g per day for Men 19-50 years

Vitamins

	Boiled Kohlrabi with Salt	Cooked Frozen Kale with Salt	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	32% 290μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	10.4% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.84% 0.77mg	5.67% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.35% 0.32mg	6.75% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.5% 0.31mg	9.6% 0.13mg	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	32.2% 129μg	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	39.2% 35.3mg	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	21.3% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	692% 830μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kohlrabi with Salt	Cooked Frozen Kale with Salt	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	29.8% 298mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	14.8% 0.13mg	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	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	46.8% 1.08mg	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	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	20% 675mg	8.4% 286mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	34% 510mg	33.3% 500mg	1500mg per day for Men 19-50 years
Zinc	5.6% 0.62mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	4.84% 179g	4.8% 178g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Kohlrabi with Salt VS Cooked Frozen Kale with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Kohlrabi with Salt versus 7 oz of Cooked Frozen Kale 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 Cooked Frozen Kale with Salt:

• 7 ounces of Boiled Kohlrabi with Salt have 2.4 times more Vitamin B6 and 3 times more Vitamin C than Cooked Frozen Kale with Salt.
• While 7 oz of Boiled Frozen Kale, drained with Salt contain 73 times more Vitamin A, 1.6 times more Vitamin B1, 7 times more Vitamin B2, 5.4 times more Vitamin B9, 3.1 times more Vitamin E and 4185 times more Vitamin K than Boiled and Drained Kohlrabi with Salt.
• Both Boiled Kohlrabi with Salt and Cooked Frozen Kale with Salt provide similar amounts of Vitamin B3 and Vitamin B5 per seven ounces.
• 7 ounces of Boiled Kohlrabi with Salt have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin K
• Both Boiled and Drained Kohlrabi with Salt as well as Boiled Frozen Kale, drained 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 Cooked Frozen Kale with Salt:

• 7 ounces of Boiled Kohlrabi with Salt have 2 times more Copper and 2.4 times more Potassium than Cooked Frozen Kale with Salt.
• While 7 oz of Boiled Frozen Kale, drained with Salt contain 6 times more Calcium, 2.1 times more Iron, 1.3 times more Magnesium and 3.8 times more Manganese than Boiled and Drained Kohlrabi with Salt.
• Both Boiled Kohlrabi with Salt and Cooked Frozen Kale with Salt contain similar levels of Phosphorus, Sodium, Zinc and Water per seven ounces.
• Both Boiled and Drained Kohlrabi with Salt as well as Boiled Frozen Kale, drained 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 1.3 times more Carbohydrate and 2.3 times more Sugars than Cooked Frozen Kale with Salt.
• While 7 oz of Boiled Frozen Kale, drained with Salt contain 12 times more Omega 3, 2.1 times more Fiber and 1.6 times more Protein than Boiled and Drained Kohlrabi with Salt.
• 7 ounces of Boiled Kohlrabi with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Kohlrabi with Salt as well as Boiled Frozen Kale, drained with Salt provide inadequate amounts of Energy and Omega 6 in seven ounces.