Comparing Nutrients in 1 kilogram Boiled Potherb Jute VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Potherb Jute	32%	4%	64%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Boiled Potherb Jute	Dried Butternuts	Recommended Dietary Allowance
Energy	12.8% 370kcal	211% 6120kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	587% 570g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	41% 13g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	5449% 87g	1.6g per day for Men 19-50 years
Omega 6	5.53% 0.94g	1984% 337g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 73g	93% 121g	130g per day for Men 19-50 years
Sugars	13.8% 10g	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	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	124% 47g	38g per day for Men 19-50 years
Protein	65.7% 36.8g	445% 249g	56g per day for Men 19-50 years

Vitamins

	Boiled Potherb Jute	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	288% 2590μg	6.67% 60μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76% 0.91mg	319% 3.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	148% 1.92mg	114% 1.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.6% 8.9mg	65.3% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	127% 6.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	438% 5.7mg	431% 5.6mg	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	260% 1040μg	165% 660μg	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	35.6% 32mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	900% 1080μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potherb Jute	Dried Butternuts	Recommended Dietary Allowance
Calcium	211% 2110mg	53% 530mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	500% 4.5mg	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	503% 40mg	8mg per day for Men 19-50 years
Magnesium	148% 620mg	564% 2370mg	420mg per day for Men 19-50 years
Manganese	53.5% 1.23mg	2852% 65.6mg	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	637% 4460mg	700mg per day for Men 19-50 years
Potassium	162% 5500mg	124% 4210mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	313% 172μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	72% 7.9mg	285% 31.3mg	11mg per day for Men 19-50 years
Water	23.6% 872g	0.9% 33.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potherb Jute VS Dried Butternuts per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Potherb Jute vs Dried Butternuts:

• 1 kilogram of Boiled Potherb Jute has 43.2 times more Vitamin A, 1.3 times more Vitamin B2, 1.6 times more Vitamin B9 and 10.3 times more Vitamin C than Dried Butternuts.
• While 1 kg of Dried Butternuts contains 4.2 times more Vitamin B1 and 8.8 times more Vitamin B5 than Boiled and Drained Potherb Jute.
• Both Boiled Potherb Jute and Dried Butternuts provide similar amounts of Vitamin B3 and Vitamin B6 per one kilogram.
• 1 kilogram of Boiled Potherb Jute have insufficient amounts of Vitamin B5
• 1 kilogram of Dried Butternuts have insufficient amounts of Vitamin A
• Both Boiled and Drained Potherb Jute as well as Dried Butternuts have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Potherb Jute vs Dried Butternuts:

• 1 kilogram of Boiled Potherb Jute has 4 times more Calcium, 1.3 times more Potassium and 26.1 times more Water than Dried Butternuts.
• While 1 kg of Dried Butternuts contains 1.8 times more Copper, 1.3 times more Iron, 3.8 times more Magnesium, 53.3 times more Manganese, 6.2 times more Phosphorus, 19.1 times more Selenium and 4 times more Zinc than Boiled and Drained Potherb Jute.
• 1 kilogram of Boiled Potherb Jute lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dried Butternuts contains 16.5 times more Energy, 284.9 times more Fat, 43.5 times more Saturated Fat, 4359 times more Omega 3, 358.8 times more Omega 6, 1.7 times more Carbohydrate, 2.4 times more Fiber and 6.8 times more Protein than Boiled and Drained Potherb Jute.
• 1 kilogram of Boiled Potherb Jute provide inadequate amounts of Energy, Omega 3 and Omega 6