Comparing Nutrients in 1 kilogram Cooked Broccoli Raab VS Potherb Jute

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Potherb Jute	42%	5%	53%

Macro Nutrients

	Cooked Broccoli Raab	Potherb Jute	Recommended Dietary Allowance
Energy	8.62% 250kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	5.36% 5.2g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	126% 2g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	6.9% 1.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	44.6% 58g	130g per day for Men 19-50 years
Sugars	8.55% 6.2g	NA	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	3.3% 2.4g	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	% 2.3g	NA	g per day for Men 19-50 years
Sucrose	% 1.5g	NA	g per day for Men 19-50 years
Fiber	73.7% 28g	NA	38g per day for Men 19-50 years
Protein	68.4% 38.3g	83% 46.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Potherb Jute	Recommended Dietary Allowance
Vitamin A	252% 2270μg	309% 2780μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	141% 1.7mg	111% 1.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	420% 5.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20mg	78.8% 12.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.6% 4.5mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	462% 6mg	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	178% 710μg	308% 1230μg	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	411% 370mg	411% 370mg	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	169% 25.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2133% 2560μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Potherb Jute	Recommended Dietary Allowance
Calcium	118% 1180mg	208% 2080mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	283% 2.55mg	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	159% 12.7mg	595% 47.6mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	152% 640mg	420mg per day for Men 19-50 years
Manganese	165% 3.8mg	53.5% 1.23mg	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	117% 820mg	119% 830mg	700mg per day for Men 19-50 years
Potassium	101% 3430mg	164% 5590mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	37.3% 560mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	72% 7.9mg	11mg per day for Men 19-50 years
Water	24.7% 914g	23.7% 877g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Potherb Jute per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Broccoli Raab versus 1 kg of Potherb Jute to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Broccoli Raab vs Potherb Jute:

• 1 kilogram of Cooked Broccoli Raab has 1.3 times more Vitamin B1, 1.6 times more Vitamin B3 and 6.2 times more Vitamin B5 than Potherb Jute.
• While 1 kg of Raw Potherb Jute contains 3.9 times more Vitamin B2, 2.7 times more Vitamin B6 and 1.7 times more Vitamin B9 than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Potherb Jute provide similar amounts of Vitamin A and Vitamin C per one kilogram.
• 1 kilogram of Potherb Jute have insufficient amounts of Vitamin B5
• Both Cooked Broccoli Raab as well as Raw Potherb Jute have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Broccoli Raab vs Potherb Jute:

• 1 kilogram of Cooked Broccoli Raab has 3.1 times more Manganese, 1.4 times more Selenium and 7 times more Sodium than Potherb Jute.
• While 1 kg of Raw Potherb Jute contains 1.8 times more Calcium, 3.4 times more Copper, 3.7 times more Iron, 2.4 times more Magnesium, 1.6 times more Potassium and 1.5 times more Zinc than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Potherb Jute contain similar levels of Phosphorus and Water per one kilogram.
• 1 kilogram of Potherb Jute lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Broccoli Raab has 100.5 times more Omega 3 than Potherb Jute.
• While 1 kg of Raw Potherb Jute contains 1.9 times more Carbohydrate than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Potherb Jute offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Potherb Jute provide inadequate amounts of Omega 3
• Both Cooked Broccoli Raab as well as Raw Potherb Jute provide inadequate amounts of Energy and Omega 6 in one kilogram.