Comparing Nutrients in 1 kilogram Broccoli Raab VS Potherb Jute

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Potherb Jute	42%	5%	53%

Macro Nutrients

	Broccoli Raab	Potherb Jute	Recommended Dietary Allowance
Energy	7.6% 220kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	118% 1.9g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	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	22% 28.5g	44.6% 58g	130g per day for Men 19-50 years
Sugars	5.24% 3.8g	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	2.34% 1.7g	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	% 1g	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	NA	g per day for Men 19-50 years
Fiber	71% 27g	NA	38g per day for Men 19-50 years
Protein	56.6% 31.7g	83% 46.5g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Potherb Jute	Recommended Dietary Allowance
Vitamin A	146% 1310μg	309% 2780μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.62mg	111% 1.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	420% 5.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	78.8% 12.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.22mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	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	208% 830μg	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	224% 202mg	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	108% 16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1867% 2240μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Potherb Jute	Recommended Dietary Allowance
Calcium	108% 1080mg	208% 2080mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	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	268% 21.4mg	595% 47.6mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	152% 640mg	420mg per day for Men 19-50 years
Manganese	172% 3.95mg	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	104% 730mg	119% 830mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	164% 5590mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	72% 7.9mg	11mg per day for Men 19-50 years
Water	25% 926g	23.7% 877g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Potherb Jute per 1 kg

Compare the macro and micronutrient content in 1 kg of 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 Broccoli Raab vs Potherb Jute:

• 1 kilogram of Broccoli Raab has 1.2 times more Vitamin B1 and 4.5 times more Vitamin B5 than Potherb Jute.
• While 1 kg of Raw Potherb Jute contains 2.1 times more Vitamin A, 4.2 times more Vitamin B2, 3.5 times more Vitamin B6, 1.5 times more Vitamin B9 and 1.8 times more Vitamin C than Raw Broccoli Raab.
• Both Broccoli Raab and Potherb Jute provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Potherb Jute have insufficient amounts of Vitamin B5
• Both Raw 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 Broccoli Raab vs Potherb Jute:

• 1 kilogram of Broccoli Raab has 3.2 times more Manganese and 4.1 times more Sodium than Potherb Jute.
• While 1 kg of Raw Potherb Jute contains 1.9 times more Calcium, 6.1 times more Copper, 2.2 times more Iron, 2.9 times more Magnesium and 2.9 times more Potassium than Raw Broccoli Raab.
• Both Broccoli Raab and Potherb Jute contain similar levels of Phosphorus, Zinc and Water per one kilogram.
• Both Raw Broccoli Raab as well as Raw Potherb Jute lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Broccoli Raab has 94.5 times more Omega 3 than Potherb Jute.
• While 1 kg of Raw Potherb Jute contains 2 times more Carbohydrate and 1.5 times more Protein than Raw Broccoli Raab.
• 1 kilogram of Potherb Jute provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Raw Potherb Jute provide inadequate amounts of Energy and Omega 6 in one kilogram.