Comparing Nutrients in 7 ounces Boiled Kohlrabi with Salt VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Kohlrabi with Salt	21%	3%	76%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Boiled Kohlrabi with Salt	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	2% 57.5kcal	11% 319kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	10.5% 10g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	6.7% 2.15g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	3.3% 0.56g	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	42% 54.6g	130g per day for Men 19-50 years
Sugars	7.66% 5.56g	0.79% 0.58g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 0.34g	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	8.9% 5g	56g per day for Men 19-50 years

Vitamins

	Boiled Kohlrabi with Salt	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	4.73% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.84% 0.77mg	26.5% 4.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.35% 0.32mg	19.5% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.5% 0.31mg	26.3% 0.34mg	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	11% 43.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	119% 107mg	26% 23.4mg	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	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kohlrabi with Salt	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	32% 0.29mg	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	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	19% 0.43mg	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	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	20% 675mg	27.5% 935mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	34% 510mg	51.7% 776mg	1500mg per day for Men 19-50 years
Zinc	5.6% 0.62mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	4.84% 179g	3.4% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Kohlrabi with Salt VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Kohlrabi with Salt versus 7 oz of Oven-heated Frozen Crinkle Cut French Fried Potatoes 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 Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 7 ounces of Boiled Kohlrabi with Salt have 4.6 times more Vitamin C and 5.2 times more Vitamin E than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 7 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 3.1 times more Vitamin B1, 1.6 times more Vitamin B2, 5.5 times more Vitamin B3, 3.1 times more Vitamin B5 and 1.8 times more Vitamin B9 than Boiled and Drained Kohlrabi with Salt.
• Both Boiled Kohlrabi with Salt and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Boiled Kohlrabi with Salt have insufficient amounts of Vitamin B2
• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E
• Both Boiled and Drained Kohlrabi with Salt as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Boiled Kohlrabi with Salt vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 7 ounces of Boiled Kohlrabi with Salt have 1.9 times more Calcium and 1.4 times more Water than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 7 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.9 times more Iron, 1.5 times more Magnesium, 1.5 times more Manganese, 2.2 times more Phosphorus, 1.4 times more Potassium, 1.5 times more Sodium and 1.3 times more Zinc than Boiled and Drained Kohlrabi with Salt.
• Both Boiled Kohlrabi with Salt and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Copper per seven ounces.
• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium
• Both Boiled and Drained Kohlrabi with Salt as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes 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 9.7 times more Sugars than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 7 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 5.6 times more Energy, 46.6 times more Fat, 77.3 times more Saturated Fat, 4.1 times more Carbohydrate, 2.1 times more Fiber and 1.4 times more Protein than Boiled and Drained Kohlrabi with Salt.
• 7 ounces of Boiled Kohlrabi with Salt provide inadequate amounts of Energy
• Both Boiled and Drained Kohlrabi with Salt as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.