Comparing Nutrients in 100 grams Boiled Kohlrabi VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Boiled Kohlrabi	21%	3%	76%
Almond paste	8%	52%	40%

Macro Nutrients

	Boiled Kohlrabi	Almond paste	Recommended Dietary Allowance
Energy	1% 29kcal	15.8% 458kcal	2900kcal per day for Men 19-50 years
Fat	0.11% 0.11g	28.6% 27.7g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	8.2% 2.63g	32g per day for Men 19-50 years
Omega 3	1.75% 0.028g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.022g	32.8% 5.58g	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	36.8% 48g	130g per day for Men 19-50 years
Sugars	3.86% 2.8g	50% 36.3g	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	12.6% 4.8g	38g per day for Men 19-50 years
Protein	3.2% 1.8g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Boiled Kohlrabi	Almond paste	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	6.83% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.54% 0.02mg	32% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.44% 0.39mg	8.9% 1.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.15mg	2.77% 0.036mg	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	18.3% 73μg	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	0.11% 0.1mg	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	90% 13.5mg	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	Almond paste	Recommended Dietary Allowance
Calcium	2.5% 25mg	17% 172mg	1000mg per day for Men 19-50 years
Copper	14.7% 0.13mg	50.4% 0.45mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	4.52% 19mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	6.17% 0.14mg	37.2% 0.86mg	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	37% 258mg	700mg per day for Men 19-50 years
Potassium	10% 340mg	9.24% 314mg	3400mg per day for Men 19-50 years
Selenium	1.45% 0.8μg	7.64% 4.2μg	55μg per day for Men 19-50 years
Sodium	1.4% 21mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	2.8% 0.31mg	13.5% 1.48mg	11mg per day for Men 19-50 years
Water	2.44% 90g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Kohlrabi VS Almond paste per 100 g

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

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

• 100 grams of Boiled Kohlrabi have 1.4 times more Vitamin B5, 4.3 times more Vitamin B6 and 540 times more Vitamin C than Almond paste.
• While 100 g of Almond paste contain 2.1 times more Vitamin B1, 20.7 times more Vitamin B2, 3.6 times more Vitamin B3, 6.1 times more Vitamin B9 and 26 times more Vitamin E than Boiled and Drained Kohlrabi.
• 100 grams of Boiled Kohlrabi have insufficient amounts of Vitamin B2
• 100 grams of Almond paste have insufficient amounts of Vitamin C
• Both Boiled and Drained Kohlrabi as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Boiled Kohlrabi vs Almond paste:

• 100 grams of Boiled Kohlrabi have 6.4 times more Water than Almond paste.
• While 100 g of Almond paste contain 6.9 times more Calcium, 3.4 times more Copper, 4 times more Iron, 6.8 times more Magnesium, 6 times more Manganese, 5.7 times more Phosphorus, 5.3 times more Selenium and 4.8 times more Zinc than Boiled and Drained Kohlrabi.
• Both Boiled Kohlrabi and Almond paste contain similar levels of Potassium per 100 grams.
• 100 grams of Boiled Kohlrabi lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Almond paste contain 15.8 times more Energy, 252.2 times more Fat, 187.8 times more Saturated Fat, 7.1 times more Omega 3, 253.5 times more Omega 6, 7.1 times more Carbohydrate, 12.9 times more Sugars, 4.4 times more Fiber and 5 times more Protein than Boiled and Drained Kohlrabi.
• 100 grams of Boiled Kohlrabi provide inadequate amounts of Energy, Omega 3 and Omega 6