Comparing Nutrients in 1 kilogram Potherb Jute VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Potherb Jute	42%	5%	53%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Potherb Jute	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	11.7% 340kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	6.9% 1.17g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.6% 58g	24% 31g	130g per day for Men 19-50 years
Sugars	NA	8.55% 6.2g	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	3.3% 2.4g	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	% 2.3g	g per day for Men 19-50 years
Sucrose	NA	% 1.5g	g per day for Men 19-50 years
Fiber	NA	73.7% 28g	38g per day for Men 19-50 years
Protein	83% 46.5g	68.4% 38.3g	56g per day for Men 19-50 years

Vitamins

	Potherb Jute	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	309% 2780μg	252% 2270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	111% 1.33mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	420% 5.46mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	78.8% 12.6mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	462% 6mg	169% 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	308% 1230μg	178% 710μg	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	411% 370mg	411% 370mg	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	NA	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2133% 2560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potherb Jute	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	208% 2080mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	83.3% 0.75mg	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	595% 47.6mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	152% 640mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	53.5% 1.23mg	165% 3.8mg	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	119% 830mg	117% 820mg	700mg per day for Men 19-50 years
Potassium	164% 5590mg	101% 3430mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	72% 7.9mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	23.7% 877g	24.7% 914g	3700g per day for Men 19-50 years

Nutrient Comparison: Potherb Jute VS Cooked Broccoli Raab per 1 kg

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

Lets compare vitamin content per 1 kilogram of Potherb Jute vs Cooked Broccoli Raab:

• 1 kilogram of Potherb Jute has 1.2 times more Vitamin A, 3.9 times more Vitamin B2, 2.7 times more Vitamin B6 and 1.7 times more Vitamin B9 than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 1.3 times more Vitamin B1, 1.6 times more Vitamin B3 and 6.2 times more Vitamin B5 than Raw Potherb Jute.
• Both Potherb Jute and Cooked Broccoli Raab provide similar amounts of Vitamin C per one kilogram.
• 1 kilogram of Potherb Jute have insufficient amounts of Vitamin B5
• Both Raw Potherb Jute as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Potherb Jute vs Cooked Broccoli Raab:

• 1 kilogram of Potherb Jute has 1.8 times more Calcium, 3.4 times more Copper, 3.7 times more Iron, 2.4 times more Magnesium, 1.6 times more Potassium and 1.5 times more Zinc than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 3.1 times more Manganese, 1.4 times more Selenium and 7 times more Sodium than Raw Potherb Jute.
• Both Potherb Jute and Cooked Broccoli Raab contain similar levels of Phosphorus and Water per one kilogram.
• 1 kilogram of Potherb Jute lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Potherb Jute has 1.9 times more Carbohydrate and 1.2 times more Protein than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 100.5 times more Omega 3 than Raw Potherb Jute.
• 1 kilogram of Potherb Jute provide inadequate amounts of Omega 3
• Both Raw Potherb Jute as well as Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6 in one kilogram.