Comparing Nutrients in 100 calories Frozen Kale VS Boiled Potherb Jute

Weight per 100 calories

• Frozen Kale: 357g
• Boiled Potherb Jute: 270g

Boiled and Drained Potherb Jute has 1.3 times more energy per unit of mass than Frozen Kale, Unprepared, which is low in comparison to other foods. Frozen Kale having very low energy density.

Discover which food has more nutrients per 100 calories - Frozen Kale or Boiled Potherb Jute?

Macros Ratio

	Protein	Fat	Carbs
Frozen Kale	31%	12%	57%
Boiled Potherb Jute	32%	4%	64%

Macro Nutrients

	Frozen Kale	Boiled Potherb Jute	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.64g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	0.25% 0.081g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	0.34% 0.005g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	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	13.4% 17.4g	15% 19.7g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	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	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	18.8% 7.14g	14.2% 5.4g	38g per day for Men 19-50 years
Protein	17% 9.5g	17.8% 9.95g	56g per day for Men 19-50 years

Vitamins

	Frozen Kale	Boiled Potherb Jute	Recommended Dietary Allowance
Vitamin A	81.7% 736μg	77.8% 700μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	20.5% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.19mg	3.9% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.7% 0.32mg	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	15% 60.7μg	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	156% 140mg	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	13.6% 2.04mg	12.6% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	993% 1191μg	243% 292μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Kale	Boiled Potherb Jute	Recommended Dietary Allowance
Calcium	48.6% 486mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	18.3% 0.16mg	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	41.5% 3.32mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	15.3% 64.3mg	40% 168mg	420mg per day for Men 19-50 years
Manganese	68.8% 1.6mg	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	14.8% 104mg	27.8% 195mg	700mg per day for Men 19-50 years
Potassium	35% 1189mg	43.7% 1486mg	3400mg per day for Men 19-50 years
Selenium	5.84% 3.2μg	4.42% 2.43μg	55μg per day for Men 19-50 years
Sodium	3.57% 53.6mg	2% 29.7mg	1500mg per day for Men 19-50 years
Zinc	5.84% 0.64mg	19.4% 2.14mg	11mg per day for Men 19-50 years
Water	8.8% 325g	6.37% 236g	3700g per day for Men 19-50 years

Frozen Kale VS Boiled Potherb Jute Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Frozen Kale or Boiled Potherb Jute?

Lets compare vitamin content per 100 calories of Frozen Kale vs Boiled Potherb Jute:

• 100 calories of Frozen Kale have 1.6 times more Vitamin C and 4.1 times more Vitamin K than Boiled Potherb Jute.
• While 100 kcal of Boiled and Drained Potherb Jute contain 1.3 times more Vitamin B2, 4.8 times more Vitamin B6 and 4.6 times more Vitamin B9 than Frozen Kale, Unprepared.
• Both Frozen Kale and Boiled Potherb Jute provide similar amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin E per 100 calories.
• Both Frozen Kale, Unprepared 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 Frozen Kale vs Boiled Potherb Jute:

• 100 calories of Frozen Kale have 4.8 times more Manganese, 1.3 times more Selenium, 1.8 times more Sodium and 1.4 times more Water than Boiled Potherb Jute.
• While 100 kcal of Boiled and Drained Potherb Jute contain 4.2 times more Copper, 2.6 times more Iron, 2.6 times more Magnesium, 1.9 times more Phosphorus and 3.3 times more Zinc than Frozen Kale, Unprepared.
• Both Frozen Kale and Boiled Potherb Jute contain similar levels of Calcium and Potassium per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Frozen Kale have 77.3 times more Omega 3 and 1.3 times more Fiber than Boiled Potherb Jute.
• Both Frozen Kale and Boiled Potherb Jute offer comparable quantities of Energy, Carbohydrate, Sugars and Protein per 100 calories.
• 100 calories of Boiled Potherb Jute provide inadequate amounts of Omega 3
• Both Frozen Kale, Unprepared as well as Boiled and Drained Potherb Jute provide inadequate amounts of Omega 6 in 100 calories.