Comparing Nutrients in 14 ounces Boiled Potherb Jute VS Kale

Macros Ratio

	Protein	Fat	Carbs
Boiled Potherb Jute	32%	4%	64%
Kale	27%	31%	42%

Macro Nutrients

	Boiled Potherb Jute	Kale	Recommended Dietary Allowance
Energy	5.06% 147kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	6.1% 5.9g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	2.2% 0.71g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	94% 1.5g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.37g	6.8% 1.15g	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	13.5% 17.5g	130g per day for Men 19-50 years
Sugars	5.47% 3.97g	5.4% 3.93g	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	2.24% 1.63g	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	% 1.6g	g per day for Men 19-50 years
Sucrose	NA	% 0.71g	g per day for Men 19-50 years
Fiber	21% 7.94g	43% 16.3g	38g per day for Men 19-50 years
Protein	26% 14.6g	20.7% 11.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Potherb Jute	Kale	Recommended Dietary Allowance
Vitamin A	114% 1028μg	106% 957μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	37.4% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58.6% 0.76mg	106% 1.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.53mg	29.3% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.7% 0.29mg	29.4% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	174% 2.26mg	45% 0.58mg	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	61.5% 246μg	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	412% 371mg	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	18.5% 2.78mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	357% 429μg	1289% 1546μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potherb Jute	Kale	Recommended Dietary Allowance
Calcium	83.7% 837mg	101% 1008mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	23.4% 0.21mg	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	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	58.6% 246mg	31% 131mg	420mg per day for Men 19-50 years
Manganese	21.2% 0.49mg	159% 3.65mg	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	31% 218mg	700mg per day for Men 19-50 years
Potassium	64.2% 2183mg	40.6% 1381mg	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	2.9% 43.7mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.14mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	9.35% 346g	9.6% 356g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Potherb Jute vs Kale:

• Boiled and Drained Potherb Jute has 3.9 times more Vitamin B6 and 1.7 times more Vitamin B9 than Raw Kale.
• While Raw Kale contains 1.8 times more Vitamin B2, 1.3 times more Vitamin B3, 5.1 times more Vitamin B5, 2.8 times more Vitamin C and 3.6 times more Vitamin K than Boiled and Drained Potherb Jute.
• Both Boiled and Drained Potherb Jute and Raw Kale have similar amounts of Vitamin A, Vitamin B1 and Vitamin E per 14 oz.
• Both Boiled and Drained Potherb Jute as well as Raw Kale have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Potherb Jute vs Kale:

• Boiled and Drained Potherb Jute has 4.8 times more Copper, 2 times more Iron, 1.9 times more Magnesium, 1.3 times more Phosphorus, 1.6 times more Potassium and 2 times more Zinc than Raw Kale.
• While Raw Kale contains 7.5 times more Manganese and 4.8 times more Sodium than Boiled and Drained Potherb Jute.
• Both Boiled and Drained Potherb Jute and Raw Kale have similar amounts of Calcium, Selenium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Potherb Jute has 1.6 times more Carbohydrate and 1.3 times more Protein than Raw Kale.
• While Raw Kale contains 7.5 times more Fat, 189 times more Omega 3, 3.1 times more Omega 6 and 2.1 times more Fiber than Boiled and Drained Potherb Jute.
• Both Boiled and Drained Potherb Jute and Raw Kale have similar amounts of Energy and Sugars per 14 oz.
• Both Boiled and Drained Potherb Jute as well as Raw Kale have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.