Comparing Nutrients in 14 ounces Boiled Potherb Jute with Salt VS Boiled Lambsquarters with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Potherb Jute with Salt	32%	4%	64%
Boiled Lambsquarters with Salt	33%	16%	51%

Macro Nutrients

	Boiled Potherb Jute with Salt	Boiled Lambsquarters with Salt	Recommended Dietary Allowance
Energy	5.06% 147kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	2.86% 2.78g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.37g	6.4% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.3% 29g	15.3% 20g	130g per day for Men 19-50 years
Sugars	5.47% 3.97g	3.4% 2.46g	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	21% 7.94g	22% 8.33g	38g per day for Men 19-50 years
Protein	26% 14.6g	22.7% 12.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Potherb Jute with Salt	Boiled Lambsquarters with Salt	Recommended Dietary Allowance
Vitamin A	114% 1028μg	172% 1552μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58.6% 0.76mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.53mg	22.3% 3.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.7% 0.29mg	4.92% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	174% 2.26mg	53% 0.69mg	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	103% 413μg	14% 55.6μg	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	146% 131mg	163% 147mg	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	1.85% 0.28mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	357% 429μg	1635% 1961μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potherb Jute with Salt	Boiled Lambsquarters with Salt	Recommended Dietary Allowance
Calcium	83.7% 837mg	102% 1024mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	87% 0.78mg	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	156% 12.5mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	58.6% 246mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	21.2% 0.49mg	91% 2.1mg	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	41% 286mg	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	64.2% 2183mg	33.6% 1143mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	65.4% 980mg	70% 1052mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.14mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	9.35% 346g	9.54% 353g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potherb Jute with Salt VS Boiled Lambsquarters with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Potherb Jute with Salt versus 14 oz of Boiled Lambsquarters with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Potherb Jute with Salt vs Boiled Lambsquarters with Salt:

• 14 ounces of Boiled Potherb Jute with Salt have 3.3 times more Vitamin B6 and 7.4 times more Vitamin B9 than Boiled Lambsquarters with Salt.
• While 14 oz of Boiled and Drained Lambsquarters with Salt contain 1.5 times more Vitamin A, 1.4 times more Vitamin B2 and 4.6 times more Vitamin K than Boiled and Drained Potherb Jute with Salt.
• Both Boiled Potherb Jute with Salt and Boiled Lambsquarters with Salt provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin C per 14 ounces.
• Both Boiled and Drained Potherb Jute with Salt as well as Boiled and Drained Lambsquarters with Salt have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Potherb Jute with Salt vs Boiled Lambsquarters with Salt:

• 14 ounces of Boiled Potherb Jute with Salt have 1.3 times more Copper, 4.5 times more Iron, 2.7 times more Magnesium, 1.6 times more Phosphorus, 1.9 times more Potassium and 2.6 times more Zinc than Boiled Lambsquarters with Salt.
• While 14 oz of Boiled and Drained Lambsquarters with Salt contain 4.3 times more Manganese than Boiled and Drained Potherb Jute with Salt.
• Both Boiled Potherb Jute with Salt and Boiled Lambsquarters with Salt contain similar levels of Calcium, Sodium and Water per 14 ounces.
• Both Boiled and Drained Potherb Jute with Salt as well as Boiled and Drained Lambsquarters with Salt lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Potherb Jute with Salt have 1.5 times more Carbohydrate than Boiled Lambsquarters with Salt.
• While 14 oz of Boiled and Drained Lambsquarters with Salt contain 16 times more Omega 3 than Boiled and Drained Potherb Jute with Salt.
• Both Boiled Potherb Jute with Salt and Boiled Lambsquarters with Salt offer comparable quantities of Fiber and Protein per 14 ounces.
• 14 ounces of Boiled Potherb Jute with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Potherb Jute with Salt as well as Boiled and Drained Lambsquarters with Salt provide inadequate amounts of Energy and Omega 6 in 14 ounces.