Comparing Nutrients in 14 ounces Boiled Potherb Jute with Salt VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Boiled Potherb Jute with Salt	32%	4%	64%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Boiled Potherb Jute with Salt	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	5.06% 147kcal	44.6% 1294kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	1.7% 0.55g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.37g	20.3% 3.45g	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	109% 142g	130g per day for Men 19-50 years
Sugars	5.47% 3.97g	NA	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	54.3% 20.6g	38g per day for Men 19-50 years
Protein	26% 14.6g	341% 191g	56g per day for Men 19-50 years

Vitamins

	Boiled Potherb Jute with Salt	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	114% 1028μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	1054% 12.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58.6% 0.76mg	81.2% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.53mg	181% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.7% 0.29mg	524% 26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	174% 2.26mg	230% 3mg	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	220% 881μg	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	5.73% 5.16mg	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	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potherb Jute with Salt	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	83.7% 837mg	45.2% 452mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	755% 6.8mg	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	328% 26.3mg	8mg per day for Men 19-50 years
Magnesium	58.6% 246mg	327% 1373mg	420mg per day for Men 19-50 years
Manganese	21.2% 0.49mg	341% 7.84mg	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	391% 2735mg	700mg per day for Men 19-50 years
Potassium	64.2% 2183mg	7.82% 266mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	420% 231μg	55μg per day for Men 19-50 years
Sodium	65.4% 980mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.14mg	179% 19.6mg	11mg per day for Men 19-50 years
Water	9.35% 346g	0.8% 29.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potherb Jute with Salt VS Sunflower Seed Flour per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Potherb Jute with Salt versus 14 oz of Sunflower Seed Flour 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 Sunflower Seed Flour:

• 14 ounces of Boiled Potherb Jute with Salt have 129.5 times more Vitamin A and 25.4 times more Vitamin C than Sunflower Seed Flour.
• While 14 oz of Partially Defatted Sunflower Seed Flour contain 35 times more Vitamin B1, 1.4 times more Vitamin B2, 8.2 times more Vitamin B3, 91.7 times more Vitamin B5, 1.3 times more Vitamin B6 and 2.1 times more Vitamin B9 than Boiled and Drained Potherb Jute with Salt.
• 14 ounces of Boiled Potherb Jute with Salt have insufficient amounts of Vitamin B5
• 14 ounces of Sunflower Seed Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Potherb Jute with Salt as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Potherb Jute with Salt vs Sunflower Seed Flour:

• 14 ounces of Boiled Potherb Jute with Salt have 1.9 times more Calcium, 8.2 times more Potassium, 82.3 times more Sodium and 11.7 times more Water than Sunflower Seed Flour.
• While 14 oz of Partially Defatted Sunflower Seed Flour contain 6.7 times more Copper, 2.1 times more Iron, 5.6 times more Magnesium, 16.1 times more Manganese, 9.6 times more Phosphorus, 64.7 times more Selenium and 6.3 times more Zinc than Boiled and Drained Potherb Jute with Salt.
• 14 ounces of Boiled Potherb Jute with Salt lack sufficient amounts of Selenium
• 14 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Partially Defatted Sunflower Seed Flour contain 8.8 times more Energy, 9.2 times more Omega 6, 4.9 times more Carbohydrate, 2.6 times more Fiber and 13.1 times more Protein than Boiled and Drained Potherb Jute with Salt.
• 14 ounces of Boiled Potherb Jute with Salt provide inadequate amounts of Energy and Omega 6
• Both Boiled and Drained Potherb Jute with Salt as well as Partially Defatted Sunflower Seed Flour provide inadequate amounts of Omega 3 in 14 ounces.