Comparing Nutrients in 7 ounces Boiled Kohlrabi with Salt VS Tomato Powder

Macros Ratio

	Protein	Fat	Carbs
Boiled Kohlrabi with Salt	21%	3%	76%
Tomato Powder	15%	1%	84%

Macro Nutrients

	Boiled Kohlrabi with Salt	Tomato Powder	Recommended Dietary Allowance
Energy	2% 57.5kcal	20.7% 599kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	0.9% 0.87g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	2% 0.34g	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	114% 148g	130g per day for Men 19-50 years
Sugars	7.66% 5.56g	120% 87g	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	86% 32.7g	38g per day for Men 19-50 years
Protein	6.38% 3.57g	45.7% 25.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Kohlrabi with Salt	Tomato Powder	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	190% 1711μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	116% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.84% 0.77mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.35% 0.32mg	149% 7.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.5% 0.31mg	69.8% 0.91mg	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	59.5% 238μg	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	257% 232mg	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	162% 24.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	80.7% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kohlrabi with Salt	Tomato Powder	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	274% 2.46mg	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	113% 9.05mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	84% 353mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	168% 3.87mg	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	83.6% 585mg	700mg per day for Men 19-50 years
Potassium	20% 675mg	112% 3824mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	34% 510mg	17.7% 266mg	1500mg per day for Men 19-50 years
Zinc	5.6% 0.62mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	4.84% 179g	0.16% 6.07g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Kohlrabi with Salt VS Tomato Powder per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Kohlrabi with Salt vs Tomato Powder:

• 7 oz of Tomato Powder contain 431 times more Vitamin A, 22.8 times more Vitamin B1, 38.1 times more Vitamin B2, 23.4 times more Vitamin B3, 23.5 times more Vitamin B5, 3 times more Vitamin B6, 10 times more Vitamin B9, 2.2 times more Vitamin C, 23.6 times more Vitamin E and 488 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
• Both Boiled and Drained Kohlrabi with Salt as well as Tomato Powder have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Kohlrabi with Salt vs Tomato Powder:

• 7 ounces of Boiled Kohlrabi with Salt have 1.9 times more Sodium and 29.5 times more Water than Tomato Powder.
• While 7 oz of Tomato Powder contain 6.6 times more Calcium, 9.4 times more Copper, 11.4 times more Iron, 9.4 times more Magnesium, 13.7 times more Manganese, 6.6 times more Phosphorus, 5.7 times more Potassium, 6.6 times more Selenium and 5.5 times more Zinc than Boiled and Drained Kohlrabi with Salt.
• 7 ounces of Boiled Kohlrabi with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Tomato Powder contain 10.4 times more Energy, 11.2 times more Carbohydrate, 15.7 times more Sugars, 15 times more Fiber and 7.2 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 Tomato Powder provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.