Comparing Nutrients in 100 calories Boiled Kohlrabi with Salt VS Boiled Leeks with Salt

Weight per 100 calories

• Boiled Kohlrabi with Salt: 345g
• Boiled Leeks with Salt: 323g

Both foods have similar energy densities which is very low in comparison to other foods.

Discover which food has more nutrients per 100 calories - Boiled Kohlrabi with Salt or Boiled Leeks with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kohlrabi with Salt	21%	3%	76%
Boiled Leeks with Salt	9%	5%	86%

Macro Nutrients

	Boiled Kohlrabi with Salt	Boiled Leeks with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.67% 0.65g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	6.03% 0.097g	13.3% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.076g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.7% 23g	19% 24.6g	130g per day for Men 19-50 years
Sugars	13.3% 9.66g	9.4% 6.8g	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	10% 3.8g	8.5% 3.23g	38g per day for Men 19-50 years
Protein	11% 6.2g	4.67% 2.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Kohlrabi with Salt	Boiled Leeks with Salt	Recommended Dietary Allowance
Vitamin A	0.77% 6.9μg	14.7% 132μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.5% 0.14mg	7% 0.084mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.3% 0.069mg	4.96% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.4% 1.34mg	4.03% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	4.65% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	28% 0.36mg	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	10.3% 41.4μg	19.4% 77.4μg	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	207% 186mg	15% 13.5mg	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	12% 1.8mg	10.8% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.29% 0.34μg	68.3% 82μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kohlrabi with Salt	Boiled Leeks with Salt	Recommended Dietary Allowance
Calcium	8.62% 86.2mg	9.68% 97mg	1000mg per day for Men 19-50 years
Copper	50.6% 0.46mg	22.2% 0.2mg	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	17.2% 1.38mg	44.4% 3.55mg	8mg per day for Men 19-50 years
Magnesium	15.6% 65.5mg	10.8% 45mg	420mg per day for Men 19-50 years
Manganese	21.3% 0.49mg	34.6% 0.8mg	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	22% 155mg	7.83% 55mg	700mg per day for Men 19-50 years
Potassium	34.5% 1172mg	8.25% 281mg	3400mg per day for Men 19-50 years
Selenium	5% 2.76μg	2.93% 1.6μg	55μg per day for Men 19-50 years
Sodium	59% 886mg	53% 794mg	1500mg per day for Men 19-50 years
Zinc	9.7% 1.07mg	1.76% 0.19mg	11mg per day for Men 19-50 years
Water	8.4% 311g	7.9% 293g	3700g per day for Men 19-50 years

Boiled Kohlrabi With Salt VS Boiled Leeks With Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Kohlrabi with Salt or Boiled Leeks with Salt?

Lets compare vitamin content per 100 calories of Boiled Kohlrabi with Salt vs Boiled Leeks with Salt:

• 100 calories of Boiled Kohlrabi with Salt have 1.6 times more Vitamin B1, 2.1 times more Vitamin B3, 2.4 times more Vitamin B5, 1.5 times more Vitamin B6 and 13.7 times more Vitamin C than Boiled Leeks with Salt.
• While 100 kcal of Boiled and Drained Leeks with Salt contain 19.2 times more Vitamin A, 1.9 times more Vitamin B9 and 237.6 times more Vitamin K than Boiled and Drained Kohlrabi with Salt.
• Both Boiled Kohlrabi with Salt and Boiled Leeks with Salt provide similar amounts of Vitamin B2 and Vitamin E per 100 calories.
• 100 calories of Boiled Kohlrabi with Salt have insufficient amounts of Vitamin A and Vitamin K
• Both Boiled and Drained Kohlrabi with Salt as well as Boiled and Drained Leeks with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Boiled Kohlrabi with Salt vs Boiled Leeks with Salt:

• 100 calories of Boiled Kohlrabi with Salt have 2.3 times more Copper, 1.5 times more Magnesium, 2.8 times more Phosphorus, 4.2 times more Potassium, 1.7 times more Selenium and 5.5 times more Zinc than Boiled Leeks with Salt.
• While 100 kcal of Boiled and Drained Leeks with Salt contain 2.6 times more Iron and 1.6 times more Manganese than Boiled and Drained Kohlrabi with Salt.
• Both Boiled Kohlrabi with Salt and Boiled Leeks with Salt contain similar levels of Calcium, Sodium and Water per 100 calories.
• 100 calories of Boiled Leeks with Salt lack sufficient amounts of Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled Kohlrabi with Salt have 1.4 times more Sugars and 2.4 times more Protein than Boiled Leeks with Salt.
• While 100 kcal of Boiled and Drained Leeks with Salt contain 2.2 times more Omega 3 than Boiled and Drained Kohlrabi with Salt.
• Both Boiled Kohlrabi with Salt and Boiled Leeks with Salt offer comparable quantities of Energy, Carbohydrate and Fiber per 100 calories.
• Both Boiled and Drained Kohlrabi with Salt as well as Boiled and Drained Leeks with Salt provide inadequate amounts of Omega 6 in 100 calories.