Comparing Nutrients in 100 grams Boiled Kohlrabi with Salt VS Boiled White Mushrooms with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Kohlrabi with Salt	21%	3%	76%
Boiled White Mushrooms with Salt	25%	12%	63%

Macro Nutrients

	Boiled Kohlrabi with Salt	Boiled White Mushrooms with Salt	Recommended Dietary Allowance
Energy	1% 29kcal	0.97% 28kcal	2900kcal per day for Men 19-50 years
Fat	0.11% 0.11g	0.48% 0.47g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	0.19% 0.061g	32g per day for Men 19-50 years
Omega 3	1.75% 0.028g	0.063% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.022g	1.05% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.15% 6.7g	4.07% 5.3g	130g per day for Men 19-50 years
Sugars	3.86% 2.8g	3.23% 2.34g	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	2.9% 1.1g	5.8% 2.2g	38g per day for Men 19-50 years
Protein	3.2% 1.8g	3.88% 2.17g	56g per day for Men 19-50 years

Vitamins

	Boiled Kohlrabi with Salt	Boiled White Mushrooms with Salt	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.33% 0.04mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.54% 0.02mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.44% 0.39mg	28% 4.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	43.2% 2.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.15mg	7.3% 0.095mg	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	3% 12μg	4.5% 18μg	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	60% 54mg	4.44% 4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	1.33% 8IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.47% 0.52mg	0.067% 0.01mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.083% 0.1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kohlrabi with Salt	Boiled White Mushrooms with Salt	Recommended Dietary Allowance
Calcium	2.5% 25mg	0.6% 6mg	1000mg per day for Men 19-50 years
Copper	14.7% 0.13mg	56% 0.5mg	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	5% 0.4mg	21.8% 1.74mg	8mg per day for Men 19-50 years
Magnesium	4.52% 19mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	6.17% 0.14mg	5% 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	6.43% 45mg	12.4% 87mg	700mg per day for Men 19-50 years
Potassium	10% 340mg	10.5% 356mg	3400mg per day for Men 19-50 years
Selenium	1.45% 0.8μg	24.4% 13.4μg	55μg per day for Men 19-50 years
Sodium	17% 257mg	16% 238mg	1500mg per day for Men 19-50 years
Zinc	2.8% 0.31mg	7.9% 0.87mg	11mg per day for Men 19-50 years
Water	2.44% 90g	2.46% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Kohlrabi with Salt VS Boiled White Mushrooms with Salt per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Kohlrabi with Salt versus 100 g of Boiled White Mushrooms with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Kohlrabi with Salt vs Boiled White Mushrooms with Salt:

• 100 grams of Boiled Kohlrabi with Salt have 1.6 times more Vitamin B6, 13.5 times more Vitamin C and 52 times more Vitamin E than Boiled White Mushrooms with Salt.
• While 100 g of Boiled and Drained White Mushrooms with Salt contain 1.8 times more Vitamin B1, 15 times more Vitamin B2, 11.4 times more Vitamin B3, 13.5 times more Vitamin B5 and 1.5 times more Vitamin B9 than Boiled and Drained Kohlrabi with Salt.
• 100 grams of Boiled Kohlrabi with Salt have insufficient amounts of Vitamin B2
• 100 grams of Boiled White Mushrooms with Salt have insufficient amounts of Vitamin E
• Both Boiled and Drained Kohlrabi with Salt as well as Boiled and Drained White Mushrooms with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Boiled Kohlrabi with Salt vs Boiled White Mushrooms with Salt:

• 100 grams of Boiled Kohlrabi with Salt have 4.2 times more Calcium, 1.6 times more Magnesium and 1.2 times more Manganese than Boiled White Mushrooms with Salt.
• While 100 g of Boiled and Drained White Mushrooms with Salt contain 3.8 times more Copper, 4.4 times more Iron, 1.9 times more Phosphorus, 16.8 times more Selenium and 2.8 times more Zinc than Boiled and Drained Kohlrabi with Salt.
• Both Boiled Kohlrabi with Salt and Boiled White Mushrooms with Salt contain similar levels of Potassium, Sodium and Water per 100 grams.
• 100 grams of Boiled Kohlrabi with Salt lack sufficient amounts of Selenium
• 100 grams of Boiled White Mushrooms with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Kohlrabi with Salt have 1.3 times more Carbohydrate than Boiled White Mushrooms with Salt.
• While 100 g of Boiled and Drained White Mushrooms with Salt contain 2 times more Fiber than Boiled and Drained Kohlrabi with Salt.
• Both Boiled Kohlrabi with Salt and Boiled White Mushrooms with Salt offer comparable quantities of Sugars and Protein per 100 grams.
• Both Boiled and Drained Kohlrabi with Salt as well as Boiled and Drained White Mushrooms with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in 100 grams.