Comparing Nutrients in 14 ounces Potherb Jute VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Potherb Jute	42%	5%	53%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Potherb Jute	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	4.65% 135kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	31% 0.5g	1.6g per day for Men 19-50 years
Omega 6	2.73% 0.46g	0.86% 0.15g	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	16.3% 21.2g	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	21.7% 12g	56g per day for Men 19-50 years

Vitamins

	Potherb Jute	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	123% 1103μg	25% 226μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	167% 2.17mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	11.5% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.7% 0.29mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	183% 2.4mg	53.4% 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	122% 488μg	93% 373μg	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	301% 271mg	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	35.7% 5.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	335% 402μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potherb Jute	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	82.6% 826mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	16% 0.14mg	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	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	60.5% 254mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	21.2% 0.49mg	44% 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	47% 329mg	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	65.3% 2219mg	29% 992mg	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	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.14mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	9.4% 348g	9.7% 359g	3700g per day for Men 19-50 years

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

• Raw Potherb Jute has 4.9 times more Vitamin A, 1.8 times more Vitamin B1, 4.8 times more Vitamin B2, 2.7 times more Vitamin B3, 3.4 times more Vitamin B6 and 1.3 times more Vitamin B9 than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 3.4 times more Vitamin B5 and 1.8 times more Vitamin C than Raw Potherb Jute.
• Both Raw Potherb Jute as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Potherb Jute has 5.1 times more Calcium, 7.1 times more Copper, 6.6 times more Iron, 4 times more Magnesium, 1.4 times more Phosphorus, 2.2 times more Potassium and 2.3 times more Zinc than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 2.1 times more Manganese, 2.1 times more Selenium and 2.1 times more Sodium than Raw Potherb Jute.
• Both Raw Potherb Jute and Frozen Broccoli Spears have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Potherb Jute has 1.5 times more Protein than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 62.5 times more Omega 3 than Raw Potherb Jute.
• Both Raw Potherb Jute and Frozen Broccoli Spears have similar amounts of Energy and Carbohydrate per 14 oz.
• Both Raw Potherb Jute as well as Frozen Broccoli Spears have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.