Comparing Nutrients in 7 ounces Kohlrabi VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Kohlrabi	21%	3%	76%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Kohlrabi	Brazilnuts	Recommended Dietary Allowance
Energy	1.85% 53.6kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	100% 32g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	284% 48.3g	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	18% 23.3g	130g per day for Men 19-50 years
Sugars	7.1% 5.16g	6.38% 4.62g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 4.62g	g per day for Men 19-50 years
Fiber	19% 7.14g	39% 15g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Kohlrabi	Brazilnuts	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	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.55% 0.33mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	15.4% 0.2mg	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	11% 43.7μg	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	137% 123mg	1.54% 1.4mg	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	6.35% 0.95mg	74.7% 11.2mg	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

	Kohlrabi	Brazilnuts	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	28.4% 0.26mg	384% 3.46mg	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	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	106% 2.43mg	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	13% 91mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	20.4% 695mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	0.54% 0.06mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Kohlrabi VS Brazilnuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Kohlrabi vs Brazilnuts:

• 7 ounces of Kohlrabi have 1.4 times more Vitamin B3, 1.5 times more Vitamin B6 and 88.6 times more Vitamin C than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 12.3 times more Vitamin B1, 1.8 times more Vitamin B2, 1.4 times more Vitamin B9 and 11.8 times more Vitamin E than Raw Kohlrabi.
• Both Kohlrabi and Brazilnuts provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Kohlrabi have insufficient amounts of Vitamin B2
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin C
• Both Raw Kohlrabi as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Kohlrabi vs Brazilnuts:

• 7 ounces of Kohlrabi have 26.6 times more Water than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 6.7 times more Calcium, 13.5 times more Copper, 6.1 times more Iron, 19.8 times more Magnesium, 8.8 times more Manganese, 15.8 times more Phosphorus, 1.9 times more Potassium, 2738.6 times more Selenium and 135.3 times more Zinc than Raw Kohlrabi.
• 7 ounces of Kohlrabi lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Brazilnuts contain 24.4 times more Energy, 671 times more Fat, 1241.1 times more Saturated Fat, 1.4 times more Omega 3, 1218.2 times more Omega 6, 1.9 times more Carbohydrate, 2.1 times more Fiber and 8.4 times more Protein than Raw Kohlrabi.
• Both Kohlrabi and Brazilnuts offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Kohlrabi provide inadequate amounts of Energy, Omega 3 and Omega 6

Frequently Asked Questions about Kohlrabi VS Brazilnuts

What are the health benefits of Kohlrabi compared to Brazilnuts?

Kohlrabi is a low-calorie vegetable rich in fiber, vitamins C and B6, and minerals like potassium and manganese. It can support digestion, immune function, and heart health. Brazil nuts are high in selenium, a powerful antioxidant that supports thyroid function and may reduce inflammation. Both can be part of a balanced vegan diet, offering unique health benefits.

Can I lose weight easier by eating more Kohlrabi or Brazilnuts?

Both kohlrabi and Brazil nuts can be part of a healthy weight loss diet, but the key to losing weight is creating a calorie deficit. Kohlrabi is low in calories and high in fiber, making it a good choice for weight loss. Brazil nuts are high in healthy fats and protein, which can help keep you feeling full and satisfied. Ultimately, weight loss is about overall calorie intake and balance, so incorporating a variety of nutrient-dense foods like kohlrabi and Brazil nuts can support your weight loss goals.

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

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Kohlrabi is a good source of vitamin C and fiber, but Brazil nuts are a better choice for muscle building due to their high protein and healthy fat content. Incorporating Brazil nuts into your diet along with other plant-based protein sources like legumes, tofu, tempeh, and quinoa can help support muscle growth and recovery.

What is the environmental impact of producing Kohlrabi compared to Brazilnuts?

Kohlrabi has a lower environmental impact compared to Brazil nuts. Kohlrabi is a vegetable that requires less water, land, and resources to grow compared to Brazil nuts, which are a tree nut that requires more resources and land to cultivate. Choosing locally grown and seasonal produce like kohlrabi can help reduce the overall environmental impact of food production.