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Nutrients in 300 calories of Boiled Kohlrabi

Boiled and Drained Kohlrabi.

Weight per 300 Calories

Boiled Kohlrabi
1035g

Boiled and Drained Kohlrabi has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs
21%
3%
76%
300 kcal ▼

Macro Nutrients

Boiled Kohlrabi
Energy300 kcal
10.3%
Boiled and Drained Kohlrabi has 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat1.14 g
1.17%
Boiled and Drained Kohlrabi has 1.1379310344828 g of Fat per 300 calories, which is 1.17% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.14 g
0.45%
Boiled and Drained Kohlrabi has 0.1448275862069 g of Saturated Fat per 300 calories, which is 0.45% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.29 g
18%
Boiled and Drained Kohlrabi has 0.28965517241379 g of Omega 3 per 300 calories, which is 18% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.23 g
1.34%
Boiled and Drained Kohlrabi has 0.22758620689655 g of Omega 6 per 300 calories, which is 1.34% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Boiled and Drained Kohlrabi has 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate69.2 g
53.2%
Boiled and Drained Kohlrabi has 69.206896551724 g of Carbohydrate per 300 calories, which is 53.2% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars29 g
40%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Boiled and Drained Kohlrabi has 28.965517241379 g of Sugars per 300 calories, which is 40% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose
NA
≤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]
No information available
Glucose
NA
No information available
Sucrose
NA
No information available
Fiber11.4 g
30%
Boiled and Drained Kohlrabi has 11.379310344828 g of Fiber per 300 calories, which is 30% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein18.6 g
33.3%
Boiled and Drained Kohlrabi has 18.620689655172 g of Protein per 300 calories, which is 33.3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Kohlrabi
Vitamin A20.7 μg
2.3%
RAE, retinol activity equivalents
Boiled and Drained Kohlrabi has 20.689655172414 μg of Vitamin A per 300 calories, which is 2.3% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.41 mg
34.5%
Thiamine
Boiled and Drained Kohlrabi has 0.41379310344828 mg of Vitamin B1 per 300 calories, which is 34.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.21 mg
16%
Riboflavin
Boiled and Drained Kohlrabi has 0.20689655172414 mg of Vitamin B2 per 300 calories, which is 16% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B34.03 mg
25.2%
Niacin, nicotinic acid, niacinamide
Boiled and Drained Kohlrabi has 4.0344827586207 mg of Vitamin B3 per 300 calories, which is 25.2% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.66 mg
33%
Pantothenic acid
Boiled and Drained Kohlrabi has 1.6551724137931 mg of Vitamin B5 per 300 calories, which is 33% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.6 mg
123%
Pyridoxine
Boiled and Drained Kohlrabi has 1.5931034482759 mg of Vitamin B6 per 300 calories, which is 123% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9124 μg
31%
Folates and Folic Acid
Boiled and Drained Kohlrabi has 124.13793103448 μg of Vitamin B9 per 300 calories, which is 31% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Boiled and Drained Kohlrabi has 0 μg of Vitamin B12 per 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C559 mg
621%
Ascorbic acid
Boiled and Drained Kohlrabi has 558.62068965517 mg of Vitamin C per 300 calories, which is 621% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Boiled and Drained Kohlrabi has 0 IU of Vitamin D per 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E5.38 mg
36%
Tocopherols and Tocotrienols
Boiled and Drained Kohlrabi has 5.3793103448276 mg of Vitamin E per 300 calories, which is 36% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K1.03 μg
0.86%
Phytomenadione or phylloquinone
Boiled and Drained Kohlrabi has 1.0344827586207 μg of Vitamin K per 300 calories, which is 0.86% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Kohlrabi
Calcium259 mg
26%
Boiled and Drained Kohlrabi has 258.62068965517 mg of Calcium per 300 calories, which is 26% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper1.37 mg
152%
Boiled and Drained Kohlrabi has 1.3655172413793 mg of Copper per 300 calories, which is 152% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron4.14 mg
51.7%
Boiled and Drained Kohlrabi has 4.1379310344828 mg of Iron per 300 calories, which is 51.7% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium197 mg
46.8%
Boiled and Drained Kohlrabi has 196.55172413793 mg of Magnesium per 300 calories, which is 46.8% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese1.47 mg
64%
Boiled and Drained Kohlrabi has 1.4689655172414 mg of Manganese per 300 calories, which is 64% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus466 mg
66.5%
Boiled and Drained Kohlrabi has 465.51724137931 mg of Phosphorus per 300 calories, which is 66.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium3517 mg
103%
Boiled and Drained Kohlrabi has 3517.2413793103 mg of Potassium per 300 calories, which is 103% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium8.28 μg
15%
Boiled and Drained Kohlrabi has 8.2758620689655 μg of Selenium per 300 calories, which is 15% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium217 mg
14.5%
Boiled and Drained Kohlrabi has 217.24137931034 mg of Sodium per 300 calories, which is 14.5% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc3.2 mg
29%
Boiled and Drained Kohlrabi has 3.2068965517241 mg of Zinc per 300 calories, which is 29% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water934 g
25.2%
Boiled and Drained Kohlrabi has 934.13793103448 g of Water per 300 calories, which is 25.2% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 300 calories of Boiled and Drained Kohlrabi:
Minerals in 300 calories of Boiled and Drained Kohlrabi:
Macronutrients in 300 calories of Boiled and Drained Kohlrabi:



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