Comparing Nutrients in 14 ounces Boiled Kale VS Boiled Potherb Jute

Macros Ratio

	Protein	Fat	Carbs
Boiled Kale	27%	25%	48%
Boiled Potherb Jute	32%	4%	64%

Macro Nutrients

	Boiled Kale	Boiled Potherb Jute	Recommended Dietary Allowance
Energy	4.93% 143kcal	5.06% 147kcal	2900kcal per day for Men 19-50 years
Fat	4.95% 4.8g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	2.17% 0.69g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	92% 1.47g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	6.68% 1.14g	2.2% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	22.3% 29g	130g per day for Men 19-50 years
Sugars	6.62% 4.8g	5.47% 3.97g	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	2.3% 1.67g	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	% 2.14g	NA	g per day for Men 19-50 years
Sucrose	% 0.99g	NA	g per day for Men 19-50 years
Fiber	41.8% 16g	21% 7.94g	38g per day for Men 19-50 years
Protein	21% 11.7g	26% 14.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Kale	Boiled Potherb Jute	Recommended Dietary Allowance
Vitamin A	64.4% 579μg	114% 1028μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	58.6% 0.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	22% 3.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.67mg	5.7% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	174% 2.26mg	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	64.5% 258μg	103% 413μg	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	78.5% 70.6mg	146% 131mg	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	42.6% 6.4mg	18.5% 2.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1384% 1661μg	357% 429μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kale	Boiled Potherb Jute	Recommended Dietary Allowance
Calcium	59.5% 595mg	83.7% 837mg	1000mg per day for Men 19-50 years
Copper	29.5% 0.27mg	112% 1mg	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	41.7% 3.33mg	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	58.6% 246mg	420mg per day for Men 19-50 years
Manganese	94% 2.15mg	21.2% 0.49mg	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	24% 167mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	17% 572mg	64.2% 2183mg	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	4.23% 63.5mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	28.5% 3.14mg	11mg per day for Men 19-50 years
Water	9.63% 356g	9.35% 346g	3700g per day for Men 19-50 years

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

• Boiled and Drained Kale has 2.4 times more Vitamin B5, 2.3 times more Vitamin E and 3.9 times more Vitamin K than Boiled and Drained Potherb Jute.
• While Boiled and Drained Potherb Jute contains 1.8 times more Vitamin A, 1.4 times more Vitamin B1, 1.4 times more Vitamin B2, 1.9 times more Vitamin B3, 9 times more Vitamin B6, 1.6 times more Vitamin B9 and 1.9 times more Vitamin C than Boiled and Drained Kale.
• Both Boiled and Drained Kale as well as Boiled and Drained Potherb Jute have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Boiled and Drained Kale has 4.4 times more Manganese and 1.5 times more Sodium than Boiled and Drained Potherb Jute.
• While Boiled and Drained Potherb Jute contains 1.4 times more Calcium, 3.8 times more Copper, 3.7 times more Iron, 2.5 times more Magnesium, 1.7 times more Phosphorus, 3.8 times more Potassium and 2.9 times more Zinc than Boiled and Drained Kale.
• Both Boiled and Drained Kale and Boiled and Drained Potherb Jute have similar amounts of Selenium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Kale has 6.1 times more Fat, 185.5 times more Omega 3, 3 times more Omega 6, 1.2 times more Sugars and 2 times more Fiber than Boiled and Drained Potherb Jute.
• While Boiled and Drained Potherb Jute contains 1.4 times more Carbohydrate and 1.3 times more Protein than Boiled and Drained Kale.
• Both Boiled and Drained Kale and Boiled and Drained Potherb Jute have similar amounts of Energy per 14 oz.
• Both Boiled and Drained Kale as well as Boiled and Drained Potherb Jute have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.