Comparing Nutrients in 14 ounces Potherb Jute VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Potherb Jute	42%	5%	53%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Potherb Jute	Broccoli Raab	Recommended Dietary Allowance
Energy	4.65% 135kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	2% 1.94g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	2.73% 0.46g	0.68% 0.12g	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	8.7% 11.3g	130g per day for Men 19-50 years
Sugars	NA	2.1% 1.5g	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	0.93% 0.67g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.44g	g per day for Men 19-50 years
Fiber	NA	28.2% 10.7g	38g per day for Men 19-50 years
Protein	33% 18.5g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Potherb Jute	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	123% 1103μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	53.6% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	167% 2.17mg	39.4% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	30.3% 4.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.7% 0.29mg	25.6% 1.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	183% 2.4mg	52.2% 0.68mg	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	82.4% 329μg	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	89% 80mg	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	43% 6.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	741% 889μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potherb Jute	Broccoli Raab	Recommended Dietary Allowance
Calcium	82.6% 826mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	18.5% 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	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	60.5% 254mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	21.2% 0.49mg	68% 1.57mg	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	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	65.3% 2219mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.14mg	27.8% 3.06mg	11mg per day for Men 19-50 years
Water	9.4% 348g	9.93% 367g	3700g per day for Men 19-50 years

Nutrient Comparison: Potherb Jute VS Broccoli Raab per 14 oz

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

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

• 14 ounces of Potherb Jute have 2.1 times more Vitamin A, 4.2 times more Vitamin B2, 3.5 times more Vitamin B6, 1.5 times more Vitamin B9 and 1.8 times more Vitamin C than Broccoli Raab.
• While 14 oz of Raw Broccoli Raab contain 4.5 times more Vitamin B5 than Raw Potherb Jute.
• Both Potherb Jute and Broccoli Raab provide similar amounts of Vitamin B1 and Vitamin B3 per 14 ounces.
• 14 ounces of Potherb Jute have insufficient amounts of Vitamin B5
• Both Raw Potherb Jute as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Potherb Jute vs Broccoli Raab:

• 14 ounces of Potherb Jute have 1.9 times more Calcium, 6.1 times more Copper, 2.2 times more Iron, 2.9 times more Magnesium and 2.9 times more Potassium than Broccoli Raab.
• While 14 oz of Raw Broccoli Raab contain 3.2 times more Manganese and 4.1 times more Sodium than Raw Potherb Jute.
• Both Potherb Jute and Broccoli Raab contain similar levels of Phosphorus, Zinc and Water per 14 ounces.
• Both Raw Potherb Jute as well as Raw Broccoli Raab lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Potherb Jute have 2 times more Carbohydrate and 1.5 times more Protein than Broccoli Raab.
• While 14 oz of Raw Broccoli Raab contain 94.5 times more Omega 3 than Raw Potherb Jute.
• 14 ounces of Potherb Jute provide inadequate amounts of Omega 3
• Both Raw Potherb Jute as well as Raw Broccoli Raab provide inadequate amounts of Energy and Omega 6 in 14 ounces.