Comparing Nutrients in 1 kilogram Boiled Potherb Jute VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Boiled Potherb Jute	32%	4%	64%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Boiled Potherb Jute	Brussels Sprouts	Recommended Dietary Allowance
Energy	12.8% 370kcal	15% 430kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	1.94% 0.62g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	62% 0.99g	1.6g per day for Men 19-50 years
Omega 6	5.53% 0.94g	2.65% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 73g	69% 89.5g	130g per day for Men 19-50 years
Sugars	13.8% 10g	30.3% 22g	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	13% 9.3g	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	% 8.1g	g per day for Men 19-50 years
Sucrose	NA	% 4.6g	g per day for Men 19-50 years
Fiber	52.6% 20g	100% 38g	38g per day for Men 19-50 years
Protein	65.7% 36.8g	60.4% 33.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Potherb Jute	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	288% 2590μg	42.2% 380μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76% 0.91mg	116% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	148% 1.92mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.6% 8.9mg	46.6% 7.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	61.8% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	438% 5.7mg	168% 2.2mg	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	153% 610μg	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	944% 850mg	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	58.7% 8.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	900% 1080μg	1475% 1770μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potherb Jute	Brussels Sprouts	Recommended Dietary Allowance
Calcium	211% 2110mg	42% 420mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	77.8% 0.7mg	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	175% 14mg	8mg per day for Men 19-50 years
Magnesium	148% 620mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	53.5% 1.23mg	147% 3.37mg	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	99% 690mg	700mg per day for Men 19-50 years
Potassium	162% 5500mg	114% 3890mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	16.7% 250mg	1500mg per day for Men 19-50 years
Zinc	72% 7.9mg	38% 4.2mg	11mg per day for Men 19-50 years
Water	23.6% 872g	23.2% 860g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potherb Jute VS Brussels Sprouts per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Potherb Jute vs Brussels Sprouts:

• 1 kilogram of Boiled Potherb Jute has 6.8 times more Vitamin A, 2.1 times more Vitamin B2, 2.6 times more Vitamin B6 and 1.7 times more Vitamin B9 than Brussels Sprouts.
• While 1 kg of Raw Brussels Sprouts contains 1.5 times more Vitamin B1, 4.3 times more Vitamin B5, 2.6 times more Vitamin C, 1.3 times more Vitamin E and 1.6 times more Vitamin K than Boiled and Drained Potherb Jute.
• Both Boiled Potherb Jute and Brussels Sprouts provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Boiled Potherb Jute have insufficient amounts of Vitamin B5
• Both Boiled and Drained Potherb Jute as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Potherb Jute vs Brussels Sprouts:

• 1 kilogram of Boiled Potherb Jute has 5 times more Calcium, 3.6 times more Copper, 2.2 times more Iron, 2.7 times more Magnesium, 1.4 times more Potassium and 1.9 times more Zinc than Brussels Sprouts.
• While 1 kg of Raw Brussels Sprouts contains 2.7 times more Manganese and 1.8 times more Selenium than Boiled and Drained Potherb Jute.
• Both Boiled Potherb Jute and Brussels Sprouts contain similar levels of Phosphorus and Water per one kilogram.
• 1 kilogram of Boiled Potherb Jute lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Brussels Sprouts contains 49.5 times more Omega 3, 2.2 times more Sugars and 1.9 times more Fiber than Boiled and Drained Potherb Jute.
• Both Boiled Potherb Jute and Brussels Sprouts offer comparable quantities of Carbohydrate and 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 Raw Brussels Sprouts provide inadequate amounts of Energy and Omega 6 in one kilogram.