Nutrients in 5 ounces of Kohlrabi

Raw Kohlrabi (Brassica oleracea (Gongylodes Group)).

Macros Ratio

Protein Fat Carbs

21%

76%

5 oz ▼

Macro Nutrients

Kohlrabi

Energy38.3 kcal

1.3%

Raw Kohlrabi has 38.271825 kcal of Energy per 5 ounces, which is 1.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.14 g

0.15%

Raw Kohlrabi has 0.1417475 g of Fat per 5 ounces, which is 0.15% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.018 g

0.058%

Raw Kohlrabi has 0.018427175 g of Saturated Fat per 5 ounces, which is 0.058% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.037 g

2.3%

Raw Kohlrabi has 0.03685435 g of Omega 3 per 5 ounces, which is 2.3% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.028 g

0.17%

Raw Kohlrabi has 0.0283495 g of Omega 6 per 5 ounces, which is 0.17% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Kohlrabi has 0 mg of Cholesterol per 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate8.8 g

6.76%

Raw Kohlrabi has 8.788345 g of Carbohydrate per 5 ounces, which is 6.76% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars3.7 g

5.1%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Raw Kohlrabi has 3.685435 g of Sugars per 5 ounces, which is 5.1% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose

≤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

No information available

Sucrose

No information available

Fiber5.1 g

13.4%

Raw Kohlrabi has 5.10291 g of Fiber per 5 ounces, which is 13.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein2.4 g

4.3%

Raw Kohlrabi has 2.4097075 g of Protein per 5 ounces, which is 4.3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Kohlrabi

Vitamin A2.83 μg

0.31%

RAE, retinol activity equivalents

Raw Kohlrabi has 2.83495 μg of Vitamin A per 5 ounces, which is 0.31% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.071 mg

5.9%

Thiamine

Raw Kohlrabi has 0.07087375 mg of Vitamin B1 per 5 ounces, which is 5.9% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.028 mg

2.2%

Riboflavin

Raw Kohlrabi has 0.0283495 mg of Vitamin B2 per 5 ounces, which is 2.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.57 mg

3.54%

Niacin, nicotinic acid, niacinamide

Raw Kohlrabi has 0.56699 mg of Vitamin B3 per 5 ounces, which is 3.54% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.23 mg

4.68%

Pantothenic acid

Raw Kohlrabi has 0.233883375 mg of Vitamin B5 per 5 ounces, which is 4.68% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.21 mg

16.4%

Pyridoxine

Raw Kohlrabi has 0.21262125 mg of Vitamin B6 per 5 ounces, which is 16.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B922.7 μg

5.67%

Folates and Folic Acid

Raw Kohlrabi has 22.6796 μg of Vitamin B9 per 5 ounces, which is 5.67% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Kohlrabi has 0 μg of Vitamin B12 per 5 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C88 mg

98%

Ascorbic acid

Raw Kohlrabi has 87.88345 mg of Vitamin C per 5 ounces, which is 98% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Kohlrabi has 0 IU of Vitamin D per 5 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.68 mg

4.54%

Tocopherols and Tocotrienols

Raw Kohlrabi has 0.680388 mg of Vitamin E per 5 ounces, which is 4.54% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K0.14 μg

0.12%

Phytomenadione or phylloquinone

Raw Kohlrabi has 0.1417475 μg of Vitamin K per 5 ounces, which is 0.12% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Kohlrabi

Calcium34 mg

3.4%

Raw Kohlrabi has 34.0194 mg of Calcium per 5 ounces, which is 3.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.18 mg

20.3%

Raw Kohlrabi has 0.182854275 mg of Copper per 5 ounces, which is 20.3% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron0.57 mg

7.1%

Raw Kohlrabi has 0.56699 mg of Iron per 5 ounces, which is 7.1% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium27 mg

6.4%

Raw Kohlrabi has 26.932025 mg of Magnesium per 5 ounces, which is 6.4% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.2 mg

8.57%

Raw Kohlrabi has 0.197029025 mg of Manganese per 5 ounces, which is 8.57% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus65.2 mg

9.3%

Raw Kohlrabi has 65.20385 mg of Phosphorus per 5 ounces, which is 9.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium496 mg

14.6%

Raw Kohlrabi has 496.11625 mg of Potassium per 5 ounces, which is 14.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.99 μg

1.8%

Raw Kohlrabi has 0.9922325 μg of Selenium per 5 ounces, which is 1.8% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium28.3 mg

1.9%

Raw Kohlrabi has 28.3495 mg of Sodium per 5 ounces, which is 1.9% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.043 mg

0.39%

Raw Kohlrabi has 0.04252425 mg of Zinc per 5 ounces, which is 0.39% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water129 g

3.5%

Raw Kohlrabi has 128.990225 g of Water per 5 ounces, which is 3.5% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 5 ounces of Raw Kohlrabi:

5 ounces of Kohlrabi has outstanding amounts of Vitamin C.
It has a good amount of Vitamin B6.
It also has some Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E.
While 5 ounces of product has trace amounts of Vitamin B2, it has no Vitamin A, Vitamin B12, Vitamin D and Vitamin K.

Minerals in 5 ounces of Raw Kohlrabi:

5 ounces of Kohlrabi is an excellent source of Copper.
It has a good amount of Iron, Manganese, Phosphorus and Potassium.
It also has some Calcium and Magnesium.
While 5 ounces of product has trace amounts of Selenium and Sodium, it has no Zinc.

Macronutrients in 5 ounces of Raw Kohlrabi:

5 ounces of Kohlrabi has a good amount of Fiber.
It has some Carbohydrate, Sugars and Protein.
While 5 ounces of product has trace amounts of Omega 3, it has no Fat, Saturated Fat and Omega 6.

Compare Raw Kohlrabi with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 5 ounces of Kohlrabi

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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