Comparing Nutrients in 100 calories Kohlrabi VS Boiled Carrots

Weight per 100 calories

• Kohlrabi: 370g
• Boiled Carrots: 286g

Boiled and Drained Carrots have 1.3 times more energy per unit of mass than Raw Kohlrabi, which is low in comparison to other foods. Kohlrabi having very low energy density.

Which food has more nutrients per 100 calories - Kohlrabi or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Kohlrabi	21%	3%	76%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Kohlrabi	Boiled Carrots	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	0.53% 0.51g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	6% 0.096g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.074g	1.46% 0.25g	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	18% 23.5g	130g per day for Men 19-50 years
Sugars	13.3% 9.63g	13.6% 9.86g	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	1.4% 1.03g	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	% 1.14g	g per day for Men 19-50 years
Sucrose	NA	% 7.7g	g per day for Men 19-50 years
Fiber	35% 13.3g	22.6% 8.57g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	3.88% 2.17g	56g per day for Men 19-50 years

Vitamins

	Kohlrabi	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0.82% 7.4μg	270% 2434μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.4% 0.19mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.7% 0.074mg	9.67% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.26% 1.5mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	13.3% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.7% 0.56mg	33.6% 0.44mg	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	15% 59.3μg	10% 40μg	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	255% 230mg	11.4% 10.3mg	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% 1.78mg	19.6% 2.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.31% 0.37μg	32.6% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kohlrabi	Boiled Carrots	Recommended Dietary Allowance
Calcium	8.9% 89mg	8.57% 85.7mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	5.4% 0.049mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.4% 136μg	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	18.5% 1.5mg	12% 0.97mg	8mg per day for Men 19-50 years
Magnesium	16.8% 70.4mg	6.8% 28.6mg	420mg per day for Men 19-50 years
Manganese	22.4% 0.51mg	19.3% 0.44mg	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	24.3% 170mg	12.2% 85.7mg	700mg per day for Men 19-50 years
Potassium	38% 1296mg	19.7% 671mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.6μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	4.94% 74mg	11% 166mg	1500mg per day for Men 19-50 years
Zinc	1% 0.11mg	5.2% 0.57mg	11mg per day for Men 19-50 years
Water	9.1% 337g	6.96% 258g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Kohlrabi vs Boiled Carrots:

• Raw Kohlrabi has 1.3 times more Vitamin B6, 1.5 times more Vitamin B9 and 22.3 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 328.6 times more Vitamin A, 1.7 times more Vitamin B2, 1.7 times more Vitamin E and 105.7 times more Vitamin K than Raw Kohlrabi.
• Both Raw Kohlrabi and Boiled and Drained Carrots have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per 100 kcal.
• Both Raw Kohlrabi as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Kohlrabi vs Boiled Carrots:

• Raw Kohlrabi has 9.8 times more Copper, 1.5 times more Iron, 2.5 times more Magnesium, 2 times more Phosphorus, 1.9 times more Potassium, 1.3 times more Selenium and 1.3 times more Water than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.2 times more Sodium and 5.1 times more Zinc than Raw Kohlrabi.
• Both Raw Kohlrabi and Boiled and Drained Carrots have similar amounts of Calcium and Manganese per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Kohlrabi has 33.7 times more Omega 3, 1.6 times more Fiber and 2.9 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 3.4 times more Omega 6 than Raw Kohlrabi.
• Both Raw Kohlrabi and Boiled and Drained Carrots have similar amounts of Energy, Carbohydrate and Sugars per 100 kcal.
• Both Raw Kohlrabi as well as Boiled and Drained Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.