Comparing Nutrients in 1 kilogram Boiled Potherb Jute with Salt VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Boiled Potherb Jute with Salt	32%	4%	64%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Boiled Potherb Jute with Salt	Blanched Almonds	Recommended Dietary Allowance
Energy	12.8% 370kcal	203% 5900kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	541% 525g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	124% 39.5g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	5.53% 0.94g	727% 124g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 73g	144% 187g	130g per day for Men 19-50 years
Sugars	13.8% 10g	64% 46.3g	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	0% 0g	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	% 0.3g	g per day for Men 19-50 years
Sucrose	NA	% 44.6g	g per day for Men 19-50 years
Fiber	52.6% 20g	261% 99g	38g per day for Men 19-50 years
Protein	65.7% 36.8g	382% 214g	56g per day for Men 19-50 years

Vitamins

	Boiled Potherb Jute with Salt	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	288% 2590μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76% 0.91mg	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	148% 1.92mg	547% 7.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.6% 8.9mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	62.8% 3.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	438% 5.7mg	88.5% 1.15mg	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	123% 490μg	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	0% 0mg	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	1583% 238mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	900% 1080μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potherb Jute with Salt	Blanched Almonds	Recommended Dietary Allowance
Calcium	211% 2110mg	236% 2360mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	1141% 10.3mg	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	410% 32.8mg	8mg per day for Men 19-50 years
Magnesium	148% 620mg	638% 2680mg	420mg per day for Men 19-50 years
Manganese	53.5% 1.23mg	798% 18.4mg	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	687% 4810mg	700mg per day for Men 19-50 years
Potassium	162% 5500mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	165% 2470mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	72% 7.9mg	270% 29.7mg	11mg per day for Men 19-50 years
Water	23.6% 872g	1.2% 45g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potherb Jute with Salt VS Blanched Almonds per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Potherb Jute with Salt versus 1 kg of Blanched Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Potherb Jute with Salt vs Blanched Almonds:

• 1 kilogram of Boiled Potherb Jute with Salt has more Vitamin A, 5 times more Vitamin B6, 2.1 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• While 1 kg of Blanched Almonds contains 2.1 times more Vitamin B1, 3.7 times more Vitamin B2, 3.9 times more Vitamin B3, 4.4 times more Vitamin B5 and 339.3 times more Vitamin E than Boiled and Drained Potherb Jute with Salt.
• 1 kilogram of Boiled Potherb Jute with Salt have insufficient amounts of Vitamin B5 and Vitamin E
• 1 kilogram of Blanched Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Boiled and Drained Potherb Jute with Salt as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Potherb Jute with Salt vs Blanched Almonds:

• 1 kilogram of Boiled Potherb Jute with Salt has 13 times more Sodium and 19.3 times more Water than Blanched Almonds.
• While 1 kg of Blanched Almonds contains 4 times more Copper, 4.3 times more Magnesium, 14.9 times more Manganese, 6.7 times more Phosphorus, 3.6 times more Selenium and 3.8 times more Zinc than Boiled and Drained Potherb Jute with Salt.
• Both Boiled Potherb Jute with Salt and Blanched Almonds contain similar levels of Calcium, Iron and Potassium per one kilogram.
• 1 kilogram of Boiled Potherb Jute with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Blanched Almonds contains 15.9 times more Energy, 262.6 times more Fat, 131.8 times more Saturated Fat, 131.5 times more Omega 6, 2.6 times more Carbohydrate, 4.6 times more Sugars, 5 times more Fiber and 5.8 times more Protein than Boiled and Drained Potherb Jute with Salt.
• 1 kilogram of Boiled Potherb Jute with Salt provide inadequate amounts of Energy and Omega 6
• Both Boiled and Drained Potherb Jute with Salt as well as Blanched Almonds provide inadequate amounts of Omega 3 in one kilogram.