Comparing Nutrients in 100 grams Boiled Kohlrabi VS Lambsquarters

Macros Ratio

	Protein	Fat	Carbs
Boiled Kohlrabi	21%	3%	76%
Lambsquarters	32%	14%	54%

Macro Nutrients

	Boiled Kohlrabi	Lambsquarters	Recommended Dietary Allowance
Energy	1% 29kcal	1.5% 43kcal	2900kcal per day for Men 19-50 years
Fat	0.11% 0.11g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	0.18% 0.059g	32g per day for Men 19-50 years
Omega 3	1.75% 0.028g	2.25% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.022g	1.84% 0.31g	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	5.6% 7.3g	130g per day for Men 19-50 years
Sugars	3.86% 2.8g	NA	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	10.5% 4g	38g per day for Men 19-50 years
Protein	3.2% 1.8g	7.5% 4.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Kohlrabi	Lambsquarters	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	64.4% 580μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.33% 0.04mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.54% 0.02mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.44% 0.39mg	7.5% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	1.84% 0.092mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.15mg	21% 0.27mg	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	7.5% 30μg	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	89% 80mg	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	3.47% 0.52mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.083% 0.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kohlrabi	Lambsquarters	Recommended Dietary Allowance
Calcium	2.5% 25mg	31% 309mg	1000mg per day for Men 19-50 years
Copper	14.7% 0.13mg	32.6% 0.29mg	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	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	4.52% 19mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	6.17% 0.14mg	34% 0.78mg	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	10.3% 72mg	700mg per day for Men 19-50 years
Potassium	10% 340mg	13.3% 452mg	3400mg per day for Men 19-50 years
Selenium	1.45% 0.8μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	1.4% 21mg	2.87% 43mg	1500mg per day for Men 19-50 years
Zinc	2.8% 0.31mg	4% 0.44mg	11mg per day for Men 19-50 years
Water	2.44% 90g	2.28% 84.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Kohlrabi vs Lambsquarters:

• Boiled and Drained Kohlrabi has 1.7 times more Vitamin B5 than Raw Lambsquarters.
• While Raw Lambsquarters contain 290 times more Vitamin A, 4 times more Vitamin B1, 22 times more Vitamin B2, 3.1 times more Vitamin B3, 1.8 times more Vitamin B6, 2.5 times more Vitamin B9 and 1.5 times more Vitamin C than Boiled and Drained Kohlrabi.
• Both Boiled and Drained Kohlrabi as well as Raw Lambsquarters have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Kohlrabi vs Lambsquarters:

• Raw Lambsquarters contain 12.4 times more Calcium, 2.2 times more Copper, 3 times more Iron, 1.8 times more Magnesium, 5.5 times more Manganese, 1.6 times more Phosphorus, 1.3 times more Potassium, 2 times more Sodium and 1.4 times more Zinc than Boiled and Drained Kohlrabi.
• Both Boiled and Drained Kohlrabi and Raw Lambsquarters have similar amounts of Selenium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Lambsquarters contain 1.5 times more Energy, 1.3 times more Omega 3, 14.2 times more Omega 6, 3.6 times more Fiber and 2.3 times more Protein than Boiled and Drained Kohlrabi.
• Both Boiled and Drained Kohlrabi and Raw Lambsquarters have similar amounts of Carbohydrate per 100 g.
• Both Boiled and Drained Kohlrabi as well as Raw Lambsquarters have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.