Comparing Nutrients in 1 kilogram Potherb Jute VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Potherb Jute	42%	5%	53%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Potherb Jute	Dried Beechnuts	Recommended Dietary Allowance
Energy	11.7% 340kcal	199% 5760kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	515% 500g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	179% 57g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	1063% 17g	1.6g per day for Men 19-50 years
Omega 6	6.9% 1.17g	1082% 184g	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	258% 335g	130g per day for Men 19-50 years
Sugars	NA	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	NA	NA	38g per day for Men 19-50 years
Protein	83% 46.5g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Potherb Jute	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	309% 2780μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	111% 1.33mg	253% 3.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	420% 5.46mg	285% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	78.8% 12.6mg	55% 8.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	185% 9.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	462% 6mg	526% 6.84mg	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	283% 1130μg	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	172% 155mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potherb Jute	Dried Beechnuts	Recommended Dietary Allowance
Calcium	208% 2080mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	744% 6.7mg	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	595% 47.6mg	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	152% 640mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	53.5% 1.23mg	583% 13.4mg	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	119% 830mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	164% 5590mg	299% 10170mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	NA	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	25.3% 380mg	1500mg per day for Men 19-50 years
Zinc	72% 7.9mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	23.7% 877g	1.8% 66g	3700g per day for Men 19-50 years

Nutrient Comparison: Potherb Jute VS Dried Beechnuts per 1 kg

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

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

• 1 kilogram of Potherb Jute has more Vitamin A, 1.5 times more Vitamin B2, 1.4 times more Vitamin B3 and 2.4 times more Vitamin C than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 2.3 times more Vitamin B1 and 12.8 times more Vitamin B5 than Raw Potherb Jute.
• Both Potherb Jute and Dried Beechnuts provide similar amounts of Vitamin B6 and Vitamin B9 per one kilogram.
• 1 kilogram of Potherb Jute have insufficient amounts of Vitamin B5
• 1 kilogram of Dried Beechnuts have insufficient amounts of Vitamin A
• Both Raw Potherb Jute as well as Dried Beechnuts have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Potherb Jute vs Dried Beechnuts:

• 1 kilogram of Potherb Jute has 208 times more Calcium, 1.9 times more Iron, more Magnesium, more Phosphorus, 2.2 times more Zinc and 13.3 times more Water than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 2.6 times more Copper, 10.9 times more Manganese, 1.8 times more Potassium and 4.8 times more Sodium than Raw Potherb Jute.
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dried Beechnuts contains 16.9 times more Energy, 200 times more Fat, 150.5 times more Saturated Fat, 850 times more Omega 3, 157.2 times more Omega 6, 5.8 times more Carbohydrate and 1.3 times more Protein than Raw Potherb Jute.
• 1 kilogram of Potherb Jute provide inadequate amounts of Energy, Omega 3 and Omega 6