Comparing Nutrients in 1 kilogram Boiled Potherb Jute VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Potherb Jute	32%	4%	64%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Boiled Potherb Jute	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	12.8% 370kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	5.53% 0.94g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 73g	41.2% 53.6g	130g per day for Men 19-50 years
Sugars	13.8% 10g	20.3% 14.7g	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	79% 30g	38g per day for Men 19-50 years
Protein	65.7% 36.8g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Boiled Potherb Jute	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	288% 2590μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76% 0.91mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	148% 1.92mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.6% 8.9mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	438% 5.7mg	100% 1.3mg	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	75% 300μg	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	446% 401mg	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	46.7% 7mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	900% 1080μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potherb Jute	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	211% 2110mg	51% 510mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	47.8% 0.43mg	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	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	148% 620mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	53.5% 1.23mg	141% 3.25mg	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	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	162% 5500mg	53% 1800mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	72% 7.9mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	23.6% 872g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potherb Jute VS Boiled Spears Frozen Broccoli per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Potherb Jute vs Boiled Spears Frozen Broccoli:

• 1 kilogram of Boiled Potherb Jute has 5.1 times more Vitamin A, 1.7 times more Vitamin B1, 2.4 times more Vitamin B2, 1.9 times more Vitamin B3, 4.4 times more Vitamin B6, 3.5 times more Vitamin B9 and 1.2 times more Vitamin K than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains 3.8 times more Vitamin B5 and 1.9 times more Vitamin E than Boiled and Drained Potherb Jute.
• Both Boiled Potherb Jute and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin C per one kilogram.
• 1 kilogram of Boiled Potherb Jute have insufficient amounts of Vitamin B5
• Both Boiled and Drained Potherb Jute as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Potherb Jute vs Boiled Spears Frozen Broccoli:

• 1 kilogram of Boiled Potherb Jute has 4.1 times more Calcium, 5.9 times more Copper, 5.1 times more Iron, 3.1 times more Magnesium, 1.3 times more Phosphorus, 3.1 times more Potassium and 2.6 times more Zinc than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains 2.6 times more Manganese and 2.1 times more Selenium than Boiled and Drained Potherb Jute.
• Both Boiled Potherb Jute and Boiled Spears Frozen Broccoli contain similar levels of Water per one kilogram.
• 1 kilogram of Boiled Potherb Jute lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Potherb Jute has 1.4 times more Carbohydrate than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains 21 times more Omega 3, 1.5 times more Sugars and 1.5 times more Fiber than Boiled and Drained Potherb Jute.
• Both Boiled Potherb Jute and Boiled Spears Frozen Broccoli offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Boiled Potherb Jute provide inadequate amounts of Omega 3
• Both Boiled and Drained Potherb Jute as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in one kilogram.