Comparing Nutrients in 100 calories Cooked Broccoli Raab VS Boiled Potherb Jute

Weight per 100 calories

• Cooked Broccoli Raab: 400g
• Boiled Potherb Jute: 270g

Boiled and Drained Potherb Jute has 1.5 times more energy per unit of mass than Cooked Broccoli Raab, which is low in comparison to other foods. Cooked Broccoli Raab having very low energy density.

Discover which food has more nutrients per 100 calories - Cooked Broccoli Raab or Boiled Potherb Jute?

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Boiled Potherb Jute	32%	4%	64%

Macro Nutrients

	Cooked Broccoli Raab	Boiled Potherb Jute	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.14% 2.08g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	0.25% 0.081g	32g per day for Men 19-50 years
Omega 3	50.3% 0.8g	0.34% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.73% 0.12g	1.5% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.6% 12.5g	15% 19.7g	130g per day for Men 19-50 years
Sugars	3.42% 2.48g	3.73% 2.7g	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	1.32% 0.96g	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	% 0.92g	NA	g per day for Men 19-50 years
Sucrose	% 0.6g	NA	g per day for Men 19-50 years
Fiber	29.5% 11g	14.2% 5.4g	38g per day for Men 19-50 years
Protein	27.4% 15.3g	17.8% 9.95g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Boiled Potherb Jute	Recommended Dietary Allowance
Vitamin A	101% 908μg	77.8% 700μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.3% 0.68mg	20.5% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.4% 8.06mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	3.9% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	119% 1.54mg	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	71% 284μg	70.3% 281μg	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	164% 148mg	99% 89mg	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	67.5% 10mg	12.6% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	853% 1024μg	243% 292μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Boiled Potherb Jute	Recommended Dietary Allowance
Calcium	47% 472mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	76.6% 0.69mg	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	63.5% 5.1mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	25.7% 108mg	40% 168mg	420mg per day for Men 19-50 years
Manganese	66% 1.52mg	14.5% 0.33mg	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	47% 328mg	27.8% 195mg	700mg per day for Men 19-50 years
Potassium	40.4% 1372mg	43.7% 1486mg	3400mg per day for Men 19-50 years
Selenium	9.45% 5.2μg	4.42% 2.43μg	55μg per day for Men 19-50 years
Sodium	15% 224mg	2% 29.7mg	1500mg per day for Men 19-50 years
Zinc	19.6% 2.16mg	19.4% 2.14mg	11mg per day for Men 19-50 years
Water	9.9% 366g	6.37% 236g	3700g per day for Men 19-50 years

Cooked Broccoli Raab VS Boiled Potherb Jute Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cooked Broccoli Raab or Boiled Potherb Jute?

Lets compare vitamin content per 100 calories of Cooked Broccoli Raab vs Boiled Potherb Jute:

• 100 calories of Cooked Broccoli Raab have 1.3 times more Vitamin A, 2.7 times more Vitamin B1, 3.4 times more Vitamin B3, 9.2 times more Vitamin B5, 1.7 times more Vitamin C, 5.3 times more Vitamin E and 3.5 times more Vitamin K than Boiled Potherb Jute.
• While 100 kcal of Boiled and Drained Potherb Jute contain 1.8 times more Vitamin B6 than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Boiled Potherb Jute provide similar amounts of Vitamin B2 and Vitamin B9 per 100 calories.
• Both Cooked Broccoli Raab as well as Boiled and Drained Potherb Jute have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Cooked Broccoli Raab vs Boiled Potherb Jute:

• 100 calories of Cooked Broccoli Raab have 4.6 times more Manganese, 1.7 times more Phosphorus, 2.1 times more Selenium, 7.5 times more Sodium and 1.6 times more Water than Boiled Potherb Jute.
• While 100 kcal of Boiled and Drained Potherb Jute contain 2.3 times more Copper, 1.7 times more Iron and 1.6 times more Magnesium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Boiled Potherb Jute contain similar levels of Calcium, Potassium and Zinc per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cooked Broccoli Raab have 3.8 times more Fat, 148.7 times more Omega 3, 2.1 times more Fiber and 1.5 times more Protein than Boiled Potherb Jute.
• While 100 kcal of Boiled and Drained Potherb Jute contain 1.6 times more Carbohydrate than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Boiled Potherb Jute offer comparable quantities of Energy and Sugars per 100 calories.
• 100 calories of Boiled Potherb Jute provide inadequate amounts of Omega 3
• Both Cooked Broccoli Raab as well as Boiled and Drained Potherb Jute provide inadequate amounts of Omega 6 in 100 calories.