Comparing Nutrients in 14 ounces Potherb Jute VS Frozen Kale

Macros Ratio

	Protein	Fat	Carbs
Potherb Jute	42%	5%	53%
Frozen Kale	31%	12%	57%

Macro Nutrients

	Potherb Jute	Frozen Kale	Recommended Dietary Allowance
Energy	4.65% 135kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	29% 0.46g	1.6g per day for Men 19-50 years
Omega 6	2.73% 0.46g	2.1% 0.36g	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	15% 19.4g	130g per day for Men 19-50 years
Sugars	NA	4.65% 3.37g	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	21% 7.94g	38g per day for Men 19-50 years
Protein	33% 18.5g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Potherb Jute	Frozen Kale	Recommended Dietary Allowance
Vitamin A	123% 1103μg	91% 818μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	167% 2.17mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	17.3% 2.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.7% 0.29mg	4.13% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	183% 2.4mg	27.5% 0.36mg	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	17% 67.5μg	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	173% 156mg	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	15% 2.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1103% 1324μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potherb Jute	Frozen Kale	Recommended Dietary Allowance
Calcium	82.6% 826mg	54% 540mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	20.3% 0.18mg	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	46% 3.7mg	8mg per day for Men 19-50 years
Magnesium	60.5% 254mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	21.2% 0.49mg	76.4% 1.76mg	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	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	65.3% 2219mg	39% 1322mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.14mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	9.4% 348g	9.77% 362g	3700g per day for Men 19-50 years

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

• Raw Potherb Jute has 1.3 times more Vitamin A, 2.4 times more Vitamin B1, 4.9 times more Vitamin B2, 1.8 times more Vitamin B3, 1.4 times more Vitamin B5, 6.7 times more Vitamin B6 and 7.2 times more Vitamin B9 than Frozen Kale, Unprepared.
• Both Raw Potherb Jute and Frozen Kale, Unprepared have similar amounts of Vitamin C per 14 oz.
• Both Raw Potherb Jute as well as Frozen Kale, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Potherb Jute has 1.5 times more Calcium, 5.5 times more Copper, 5.1 times more Iron, 3.6 times more Magnesium, 2.9 times more Phosphorus, 1.7 times more Potassium and 4.4 times more Zinc than Frozen Kale, Unprepared.
• While Frozen Kale, Unprepared contains 3.6 times more Manganese and 1.9 times more Sodium than Raw Potherb Jute.
• Both Raw Potherb Jute and Frozen Kale, Unprepared have similar amounts of Selenium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Potherb Jute has 1.2 times more Energy and 1.7 times more Protein than Frozen Kale, Unprepared.
• While Frozen Kale, Unprepared contains 58.5 times more Omega 3 than Raw Potherb Jute.
• Both Raw Potherb Jute and Frozen Kale, Unprepared have similar amounts of Carbohydrate per 14 oz.
• Both Raw Potherb Jute as well as Frozen Kale, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.