Comparing Nutrients in 14 ounces Potherb Jute VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Potherb Jute	42%	5%	53%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Potherb Jute	Brussels Sprouts	Recommended Dietary Allowance
Energy	4.65% 135kcal	5.9% 171kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.77% 0.25g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	24.6% 0.39g	1.6g per day for Men 19-50 years
Omega 6	2.73% 0.46g	1.05% 0.18g	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	27.3% 35.5g	130g per day for Men 19-50 years
Sugars	NA	12% 8.73g	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	5.1% 3.7g	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	% 3.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.83g	g per day for Men 19-50 years
Fiber	NA	39.7% 15g	38g per day for Men 19-50 years
Protein	33% 18.5g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Potherb Jute	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	123% 1103μg	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	167% 2.17mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	18.5% 2.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.7% 0.29mg	24.5% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	183% 2.4mg	67% 0.87mg	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	60.5% 242μg	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	375% 337mg	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	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	585% 703μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potherb Jute	Brussels Sprouts	Recommended Dietary Allowance
Calcium	82.6% 826mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	31% 0.28mg	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	69.5% 5.56mg	8mg per day for Men 19-50 years
Magnesium	60.5% 254mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	21.2% 0.49mg	58% 1.34mg	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	39% 274mg	700mg per day for Men 19-50 years
Potassium	65.3% 2219mg	45.4% 1544mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	6.6% 99mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.14mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	9.4% 348g	9.23% 341g	3700g per day for Men 19-50 years

Nutrient Comparison: Potherb Jute VS Brussels Sprouts per 14 oz

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

Lets compare vitamin content per 14 ounces of Potherb Jute vs Brussels Sprouts:

• 14 ounces of Potherb Jute have 7.3 times more Vitamin A, 6.1 times more Vitamin B2, 1.7 times more Vitamin B3, 2.7 times more Vitamin B6 and 2 times more Vitamin B9 than Brussels Sprouts.
• While 14 oz of Raw Brussels Sprouts contain 4.3 times more Vitamin B5 and 2.3 times more Vitamin C than Raw Potherb Jute.
• Both Potherb Jute and Brussels Sprouts provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Potherb Jute have insufficient amounts of Vitamin B5
• Both Raw Potherb Jute as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Potherb Jute vs Brussels Sprouts:

• 14 ounces of Potherb Jute have 5 times more Calcium, 3.6 times more Copper, 3.4 times more Iron, 2.8 times more Magnesium, 1.2 times more Phosphorus, 1.4 times more Potassium and 1.9 times more Zinc than Brussels Sprouts.
• While 14 oz of Raw Brussels Sprouts contain 2.7 times more Manganese and 1.8 times more Selenium than Raw Potherb Jute.
• Both Potherb Jute and Brussels Sprouts 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 1.4 times more Protein than Brussels Sprouts.
• While 14 oz of Raw Brussels Sprouts contain 49.5 times more Omega 3 and 1.5 times more Carbohydrate than Raw Potherb Jute.
• 14 ounces of Potherb Jute provide inadequate amounts of Omega 3
• Both Raw Potherb Jute as well as Raw Brussels Sprouts provide inadequate amounts of Energy and Omega 6 in 14 ounces.