Comparing Nutrients in 7 ounces Kohlrabi VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Kohlrabi	21%	3%	76%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Kohlrabi	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	1.85% 53.6kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	0.86% 0.15g	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	9.45% 12.3g	130g per day for Men 19-50 years
Sugars	7.1% 5.16g	9.63% 7g	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	5.15% 3.73g	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	% 3.23g	g per day for Men 19-50 years
Sucrose	NA	% 0.04g	g per day for Men 19-50 years
Fiber	19% 7.14g	5.22% 2g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Kohlrabi	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	7.6% 0.091mg	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	8.86% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.55% 0.33mg	4.52% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	2.6% 0.034mg	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	2.5% 9.92μg	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	17.4% 15.7mg	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	11% 1.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kohlrabi	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	28.4% 0.26mg	24.7% 0.22mg	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	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	5.1% 0.12mg	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	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	20.4% 695mg	12% 411mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	29.2% 439mg	1500mg per day for Men 19-50 years
Zinc	0.54% 0.06mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.9% 182g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Kohlrabi vs Stewed Canned Tomatoes:

• Raw Kohlrabi has 1.4 times more Vitamin B5, 8.8 times more Vitamin B6, 3.2 times more Vitamin B9 and 7.8 times more Vitamin C than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 4.5 times more Vitamin A, 1.8 times more Vitamin B2, 1.8 times more Vitamin B3, 1.7 times more Vitamin E and 24 times more Vitamin K than Raw Kohlrabi.
• Both Raw Kohlrabi and Stewed Canned Ripe Red Tomatoes have similar amounts of Vitamin B1 per 7 oz.
• Both Raw Kohlrabi as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Kohlrabi vs Stewed Canned Tomatoes:

• Raw Kohlrabi has 1.6 times more Magnesium, 2.4 times more Manganese, 2.3 times more Phosphorus and 1.7 times more Potassium than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 1.4 times more Calcium, 3.3 times more Iron, 11.1 times more Sodium and 5.7 times more Zinc than Raw Kohlrabi.
• Both Raw Kohlrabi and Stewed Canned Ripe Red Tomatoes have similar amounts of Copper, Selenium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Kohlrabi has 8.7 times more Omega 3, 3.6 times more Fiber and 1.9 times more Protein than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 1.4 times more Sugars than Raw Kohlrabi.
• Both Raw Kohlrabi and Stewed Canned Ripe Red Tomatoes have similar amounts of Carbohydrate per 7 oz.
• Both Raw Kohlrabi as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.