Comparing Nutrients in 7 ounces Boiled Kohlrabi VS Grilled Portabella Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Boiled Kohlrabi	21%	3%	76%
Grilled Portabella Mushrooms	36%	14%	50%

Macro Nutrients

	Boiled Kohlrabi	Grilled Portabella Mushrooms	Recommended Dietary Allowance
Energy	2% 57.5kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	2.7% 0.46g	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	6.78% 8.8g	130g per day for Men 19-50 years
Sugars	7.66% 5.56g	6.2% 4.5g	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	% 4.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	5.74% 2.2g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	6.38% 3.57g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Kohlrabi	Grilled Portabella Mushrooms	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	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.84% 0.77mg	77.6% 12.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.35% 0.32mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.5% 0.31mg	18.6% 0.24mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	73.4% 22μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.95% 24μg	9.43% 37.7μg	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	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	4.63% 27.8IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.88% 1.03mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kohlrabi	Grilled Portabella Mushrooms	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	85.8% 0.77mg	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	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	5.8% 0.13mg	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	38.3% 268mg	700mg per day for Men 19-50 years
Potassium	20% 675mg	25.5% 867mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	79% 43.5μg	55μg per day for Men 19-50 years
Sodium	2.78% 41.7mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	5.6% 0.62mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	4.84% 179g	4.86% 180g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Kohlrabi vs Grilled Portabella Mushrooms:

• Boiled and Drained Kohlrabi has 1.3 times more Vitamin B6, more Vitamin C and more Vitamin E than Grilled Portabella Mushrooms.
• While Grilled Portabella Mushrooms contain 1.8 times more Vitamin B1, 20.2 times more Vitamin B2, 16 times more Vitamin B3, 7.9 times more Vitamin B5, 1.6 times more Vitamin B9 and more Vitamin D than Boiled and Drained Kohlrabi.
• Both Boiled and Drained Kohlrabi as well as Grilled Portabella Mushrooms have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Boiled Kohlrabi vs Grilled Portabella Mushrooms:

• Boiled and Drained Kohlrabi has 8.3 times more Calcium, 1.5 times more Magnesium, 2.1 times more Manganese and 1.9 times more Sodium than Grilled Portabella Mushrooms.
• While Grilled Portabella Mushrooms contain 2.9 times more Copper, 3 times more Phosphorus, 1.3 times more Potassium, 27.4 times more Selenium and 2.1 times more Zinc than Boiled and Drained Kohlrabi.
• Both Boiled and Drained Kohlrabi and Grilled Portabella Mushrooms have similar amounts of Iron and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Kohlrabi has more Omega 3, 1.5 times more Carbohydrate and 1.2 times more Sugars than Grilled Portabella Mushrooms.
• While Grilled Portabella Mushrooms contain 10.5 times more Omega 6, 2 times more Fiber and 1.8 times more Protein than Boiled and Drained Kohlrabi.
• Both Boiled and Drained Kohlrabi and Grilled Portabella Mushrooms have similar amounts of Energy per 7 oz.
• Both Boiled and Drained Kohlrabi as well as Grilled Portabella Mushrooms have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.