Comparing Nutrients in 14 ounces Potherb Jute VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Potherb Jute	42%	5%	53%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Potherb Jute	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	4.65% 135kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	2.73% 0.46g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.7% 23g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	NA	8.05% 5.83g	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	NA	31.3% 12g	38g per day for Men 19-50 years
Protein	33% 18.5g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Potherb Jute	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	123% 1103μg	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	167% 2.17mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.7% 0.29mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	183% 2.4mg	39.7% 0.52mg	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	122% 488μg	29.8% 119μg	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	163% 147mg	177% 159mg	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	NA	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potherb Jute	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	82.6% 826mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	19% 0.17mg	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	236% 19mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	60.5% 254mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	21.2% 0.49mg	56% 1.3mg	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% 329mg	31% 218mg	700mg per day for Men 19-50 years
Potassium	65.3% 2219mg	21% 714mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	6.35% 95mg	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	9.4% 348g	9.73% 360g	3700g per day for Men 19-50 years

Nutrient Comparison: Potherb Jute VS Boiled Spears Frozen Broccoli per 14 oz

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

Lets compare vitamin content per 14 ounces of Potherb Jute vs Boiled Spears Frozen Broccoli:

• 14 ounces of Potherb Jute have 5.5 times more Vitamin A, 2.4 times more Vitamin B1, 6.7 times more Vitamin B2, 2.8 times more Vitamin B3, 4.6 times more Vitamin B6 and 4.1 times more Vitamin B9 than Boiled Spears Frozen Broccoli.
• While 14 oz of Boiled and Drained Spears Frozen Broccoli contain 3.8 times more Vitamin B5 than Raw Potherb Jute.
• Both Potherb Jute and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin C per 14 ounces.
• 14 ounces of Potherb Jute have insufficient amounts of Vitamin B5
• Both Raw Potherb Jute as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Potherb Jute vs Boiled Spears Frozen Broccoli:

• 14 ounces of Potherb Jute have 4.1 times more Calcium, 5.9 times more Copper, 7.8 times more Iron, 3.2 times more Magnesium, 1.5 times more Phosphorus, 3.1 times more Potassium and 2.6 times more Zinc than Boiled Spears Frozen Broccoli.
• While 14 oz of Boiled and Drained Spears Frozen Broccoli contain 2.6 times more Manganese and 2.1 times more Selenium than Raw Potherb Jute.
• Both Potherb Jute and Boiled Spears Frozen Broccoli contain similar levels of Water per 14 ounces.
• 14 ounces of Potherb Jute lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Potherb Jute have 1.5 times more Protein than Boiled Spears Frozen Broccoli.
• While 14 oz of Boiled and Drained Spears Frozen Broccoli contain 21 times more Omega 3 than Raw Potherb Jute.
• Both Potherb Jute and Boiled Spears Frozen Broccoli offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Potherb Jute provide inadequate amounts of Omega 3
• Both Raw Potherb Jute as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in 14 ounces.