Comparing Nutrients in 7 ounces Kohlrabi VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Kohlrabi	21%	3%	76%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Kohlrabi	Dried Beechnuts	Recommended Dietary Allowance
Energy	1.85% 53.6kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	215% 36.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.46% 12.3g	51% 66.5g	130g per day for Men 19-50 years
Sugars	7.1% 5.16g	NA	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	19% 7.14g	NA	38g per day for Men 19-50 years
Protein	6.02% 3.37g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Kohlrabi	Dried Beechnuts	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	8.27% 0.099mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.55% 0.33mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	104% 1.36mg	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	7.94% 31.8μg	56% 224μg	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	137% 123mg	34% 30.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.35% 0.95mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kohlrabi	Dried Beechnuts	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	28.4% 0.26mg	148% 1.33mg	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	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	116% 2.66mg	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	13% 91mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	20.4% 695mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	NA	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	0.54% 0.06mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Kohlrabi VS Dried Beechnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Kohlrabi versus 7 oz of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Kohlrabi vs Dried Beechnuts:

• 7 ounces of Kohlrabi have 4 times more Vitamin C than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 6.1 times more Vitamin B1, 18.6 times more Vitamin B2, 2.2 times more Vitamin B3, 5.6 times more Vitamin B5, 4.6 times more Vitamin B6 and 7.1 times more Vitamin B9 than Raw Kohlrabi.
• 7 ounces of Kohlrabi have insufficient amounts of Vitamin B2
• Both Raw Kohlrabi as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Kohlrabi vs Dried Beechnuts:

• 7 ounces of Kohlrabi have 24 times more Calcium, more Magnesium, more Phosphorus and 13.8 times more Water than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 5.2 times more Copper, 6.2 times more Iron, 9.6 times more Manganese, 2.9 times more Potassium, 1.9 times more Sodium and 12 times more Zinc than Raw Kohlrabi.
• 7 ounces of Kohlrabi lack sufficient amounts of Zinc
• 7 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Beechnuts contain 21.3 times more Energy, 500 times more Fat, 439.9 times more Saturated Fat, 65.4 times more Omega 3, 919.5 times more Omega 6, 5.4 times more Carbohydrate and 3.6 times more Protein than Raw Kohlrabi.
• 7 ounces of Kohlrabi provide inadequate amounts of Energy, Omega 3 and Omega 6

Frequently Asked Questions about Kohlrabi VS Dried Beechnuts

What are the health benefits of Kohlrabi compared to Dried Beechnuts?

Kohlrabi is a low-calorie vegetable rich in fiber, vitamins C and B6, and minerals like potassium and manganese. It can support digestion, heart health, and immune function. Dried beech nuts are high in healthy fats, protein, and antioxidants, but also high in calories. Both can be part of a healthy diet, but kohlrabi offers more vitamins and minerals with fewer calories compared to dried beech nuts.

Can I lose weight easier by eating more Kohlrabi or Dried Beechnuts?

Both kohlrabi and dried beech nuts can be part of a healthy diet for weight loss due to their nutrient content and low calorie density. However, kohlrabi is lower in calories and higher in fiber, making it a more weight-loss-friendly option compared to dried beech nuts, which are higher in calories and fat. Incorporating more kohlrabi into your diet can help you feel full and satisfied while consuming fewer calories, ultimately supporting weight loss efforts.

Should I eat more Kohlrabi or more Dried Beechnuts to gain more muscles while training consistently?

To gain more muscle while training consistently, it is important to focus on consuming a variety of protein-rich plant foods. Kohlrabi is a good source of fiber, vitamins, and minerals, but it is not particularly high in protein. Dried beech nuts, on the other hand, are a good source of plant-based protein and healthy fats. Including a variety of protein-rich plant foods such as beans, lentils, tofu, tempeh, nuts, and seeds in your diet can help support muscle growth and recovery.

What is the environmental impact of producing Kohlrabi compared to Dried Beechnuts?

Kohlrabi has a lower environmental impact compared to dried beechnuts. Kohlrabi is a vegetable that requires less water, land, and resources to grow compared to nuts like beechnuts. Additionally, beechnuts have a higher carbon footprint due to the energy-intensive process of drying and processing them. Opting for kohlrabi over dried beechnuts can help reduce environmental impact.