Comparing Nutrients in 14 ounces Potherb Jute VS Cooked Frozen Kale

Macros Ratio

	Protein	Fat	Carbs
Potherb Jute	42%	5%	53%
Cooked Frozen Kale	27%	25%	48%

Macro Nutrients

	Potherb Jute	Cooked Frozen Kale	Recommended Dietary Allowance
Energy	4.65% 135kcal	4.93% 143kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	4.95% 4.8g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	1.96% 0.63g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	83.3% 1.33g	1.6g per day for Men 19-50 years
Omega 6	2.73% 0.46g	6.02% 1.02g	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% 21g	130g per day for Men 19-50 years
Sugars	NA	6.62% 4.8g	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	2.3% 1.67g	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	% 2.14g	g per day for Men 19-50 years
Sucrose	NA	% 0.99g	g per day for Men 19-50 years
Fiber	NA	24% 9.13g	38g per day for Men 19-50 years
Protein	33% 18.5g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Potherb Jute	Cooked Frozen Kale	Recommended Dietary Allowance
Vitamin A	123% 1103μg	64.4% 579μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	167% 2.17mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.7% 0.29mg	13.5% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	183% 2.4mg	19.2% 0.25mg	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	64.5% 258μg	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	78.5% 70.6mg	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	42.6% 6.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1384% 1661μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potherb Jute	Cooked Frozen Kale	Recommended Dietary Allowance
Calcium	82.6% 826mg	59.5% 595mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	29.5% 0.27mg	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	41.7% 3.33mg	8mg per day for Men 19-50 years
Magnesium	60.5% 254mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	21.2% 0.49mg	94% 2.15mg	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	24% 167mg	700mg per day for Men 19-50 years
Potassium	65.3% 2219mg	17% 572mg	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	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.14mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	9.4% 348g	9.63% 356g	3700g per day for Men 19-50 years

Nutrient Comparison: Potherb Jute VS Cooked Frozen Kale per 14 oz

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

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

• 14 ounces of Potherb Jute have 1.9 times more Vitamin A, 2.1 times more Vitamin B1, 3.9 times more Vitamin B2, 2.8 times more Vitamin B3, 9.5 times more Vitamin B6, 1.9 times more Vitamin B9 and 2.1 times more Vitamin C than Cooked Frozen Kale.
• While 14 oz of Boiled and Drained Frozen Kale contain 2.4 times more Vitamin B5 than Raw Potherb Jute.
• 14 ounces of Potherb Jute have insufficient amounts of Vitamin B5
• Both Raw Potherb Jute as well as Boiled and Drained Frozen Kale have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Potherb Jute vs Cooked Frozen Kale:

• 14 ounces of Potherb Jute have 1.4 times more Calcium, 3.8 times more Copper, 5.7 times more Iron, 2.6 times more Magnesium, 2 times more Phosphorus, 3.9 times more Potassium and 2.9 times more Zinc than Cooked Frozen Kale.
• While 14 oz of Boiled and Drained Frozen Kale contain 4.4 times more Manganese than Raw Potherb Jute.
• Both Potherb Jute and Cooked Frozen Kale contain similar levels of Water per 14 ounces.
• Both Raw Potherb Jute as well as Boiled and Drained Frozen Kale lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Potherb Jute have 1.6 times more Protein than Cooked Frozen Kale.
• While 14 oz of Boiled and Drained Frozen Kale contain 168 times more Omega 3 than Raw Potherb Jute.
• Both Potherb Jute and Cooked Frozen Kale 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 Frozen Kale provide inadequate amounts of Energy and Omega 6 in 14 ounces.