Comparing Nutrients in 1 kilogram Frozen Kale VS Boiled Potherb Jute

Macros Ratio

	Protein	Fat	Carbs
Frozen Kale	31%	12%	57%
Boiled Potherb Jute	32%	4%	64%

Macro Nutrients

	Frozen Kale	Boiled Potherb Jute	Recommended Dietary Allowance
Energy	9.66% 280kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	4.74% 4.6g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	1.84% 0.59g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	73% 1.17g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	5.3% 0.9g	5.53% 0.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37.5% 48.8g	56% 73g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	13.8% 10g	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	52.6% 20g	38g per day for Men 19-50 years
Protein	47.5% 26.6g	65.7% 36.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Kale	Boiled Potherb Jute	Recommended Dietary Allowance
Vitamin A	229% 2060μg	288% 2590μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.7% 0.56mg	76% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.12mg	148% 1.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.6% 7mg	55.6% 8.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.2% 0.9mg	438% 5.7mg	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	42.5% 170μg	260% 1040μg	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	437% 393mg	367% 330mg	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	38% 5.7mg	46.7% 7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2780% 3336μg	900% 1080μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Kale	Boiled Potherb Jute	Recommended Dietary Allowance
Calcium	136% 1360mg	211% 2110mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	283% 2.55mg	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	116% 9.3mg	393% 31.4mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	148% 620mg	420mg per day for Men 19-50 years
Manganese	193% 4.43mg	53.5% 1.23mg	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	41.4% 290mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	98% 3330mg	162% 5500mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	72% 7.9mg	11mg per day for Men 19-50 years
Water	24.6% 911g	23.6% 872g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Kale VS Boiled Potherb Jute per 1 kg

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

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

• 1 kilogram of Frozen Kale has 3.1 times more Vitamin K than Boiled Potherb Jute.
• While 1 kg of Boiled and Drained Potherb Jute contains 1.3 times more Vitamin A, 1.6 times more Vitamin B1, 1.7 times more Vitamin B2, 1.3 times more Vitamin B3, 6.3 times more Vitamin B6 and 6.1 times more Vitamin B9 than Frozen Kale, Unprepared.
• Both Frozen Kale and Boiled Potherb Jute provide similar amounts of Vitamin C and Vitamin E per one kilogram.
• Both Frozen Kale, Unprepared as well as Boiled and Drained Potherb Jute have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Frozen Kale has 3.6 times more Manganese than Boiled Potherb Jute.
• While 1 kg of Boiled and Drained Potherb Jute contains 1.6 times more Calcium, 5.5 times more Copper, 3.4 times more Iron, 3.4 times more Magnesium, 2.5 times more Phosphorus, 1.7 times more Potassium and 4.4 times more Zinc than Frozen Kale, Unprepared.
• Both Frozen Kale and Boiled Potherb Jute contain similar levels of Water per one kilogram.
• 1 kilogram of Frozen Kale lack sufficient amounts of Zinc
• Both Frozen Kale, Unprepared as well as Boiled and Drained Potherb Jute lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Kale has 58.5 times more Omega 3 than Boiled Potherb Jute.
• While 1 kg of Boiled and Drained Potherb Jute contains 1.5 times more Carbohydrate and 1.4 times more Protein than Frozen Kale, Unprepared.
• Both Frozen Kale and Boiled Potherb Jute offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Boiled Potherb Jute provide inadequate amounts of Omega 3
• Both Frozen Kale, Unprepared as well as Boiled and Drained Potherb Jute provide inadequate amounts of Energy and Omega 6 in one kilogram.