Comparing Nutrients in 1 kilogram Boiled Potherb Jute with Salt VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Potherb Jute with Salt	32%	4%	64%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Boiled Potherb Jute with Salt	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	12.8% 370kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	5.53% 0.94g	4.65% 0.79g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 73g	42.6% 55.4g	130g per day for Men 19-50 years
Sugars	13.8% 10g	34.2% 25g	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	52.6% 20g	39.5% 15g	38g per day for Men 19-50 years
Protein	65.7% 36.8g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Potherb Jute with Salt	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	288% 2590μg	620% 5580μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76% 0.91mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	148% 1.92mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.6% 8.9mg	34.5% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	438% 5.7mg	86% 1.12mg	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	260% 1040μg	22.5% 90μg	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	367% 330mg	30% 27mg	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	4.67% 0.7mg	49.3% 7.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	900% 1080μg	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potherb Jute with Salt	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	211% 2110mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	116% 1.04mg	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	393% 31.4mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	148% 620mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	53.5% 1.23mg	196% 4.5mg	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	103% 720mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	162% 5500mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	165% 2470mg	161% 2420mg	1500mg per day for Men 19-50 years
Zinc	72% 7.9mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	23.6% 872g	25% 930g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Potherb Jute with Salt vs Canned Carrots with Salt:

• Boiled and Drained Potherb Jute with Salt has 5.1 times more Vitamin B1, 6.4 times more Vitamin B2, 1.6 times more Vitamin B3, 5.1 times more Vitamin B6, 11.6 times more Vitamin B9, 12.2 times more Vitamin C and 11 times more Vitamin K than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 2.2 times more Vitamin A, 1.9 times more Vitamin B5 and 10.6 times more Vitamin E than Boiled and Drained Potherb Jute with Salt.
• Both Boiled and Drained Potherb Jute with Salt as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Potherb Jute with Salt vs Canned Carrots with Salt:

• Boiled and Drained Potherb Jute with Salt has 8.4 times more Calcium, 2.5 times more Copper, 4.9 times more Iron, 7.8 times more Magnesium, 3 times more Phosphorus, 3.1 times more Potassium, 2.3 times more Selenium and 3 times more Zinc than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 3.7 times more Manganese than Boiled and Drained Potherb Jute with Salt.
• Both Boiled and Drained Potherb Jute with Salt and Drained Canned Carrots with Salt have similar amounts of Sodium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Potherb Jute with Salt has 1.5 times more Energy, 1.3 times more Carbohydrate, 1.3 times more Fiber and 5.8 times more Protein than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 2.5 times more Sugars than Boiled and Drained Potherb Jute with Salt.
• Both Boiled and Drained Potherb Jute with Salt as well as Drained Canned Carrots with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.