Comparing Nutrients in 1 pound Frozen Chopped Broccoli VS Potherb Jute

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Potherb Jute	42%	5%	53%

Macro Nutrients

	Frozen Chopped Broccoli	Potherb Jute	Recommended Dietary Allowance
Energy	4.07% 118kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	3.12% 0.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.7% 21.7g	20.2% 26.3g	130g per day for Men 19-50 years
Sugars	8.45% 6.12g	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	5.2% 3.76g	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	% 3.4g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	NA	38g per day for Men 19-50 years
Protein	22.8% 12.7g	37.7% 21g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Potherb Jute	Recommended Dietary Allowance
Vitamin A	26.2% 236μg	140% 1261μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.5% 0.44mg	191% 2.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	35.7% 5.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	6.53% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	209% 2.72mg	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	76% 304μg	139% 558μg	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	284% 256mg	186% 168mg	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	37% 5.53mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	307% 368μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Potherb Jute	Recommended Dietary Allowance
Calcium	25.4% 254mg	94% 943mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	129% 1.16mg	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	46% 3.67mg	270% 21.6mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	24.3% 0.56mg	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	32.4% 227mg	53.8% 376mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	74.6% 2536mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	19.8% 2.18mg	32.6% 3.6mg	11mg per day for Men 19-50 years
Water	11.2% 415g	10.8% 398g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Frozen Chopped Broccoli vs Potherb Jute:

• Frozen Chopped Broccoli, Unprepared has 3.9 times more Vitamin B5 and 1.5 times more Vitamin C than Raw Potherb Jute.
• While Raw Potherb Jute contains 5.3 times more Vitamin A, 2.5 times more Vitamin B1, 5.7 times more Vitamin B2, 2.7 times more Vitamin B3, 4.6 times more Vitamin B6 and 1.8 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Potherb Jute have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Frozen Chopped Broccoli vs Potherb Jute:

• Frozen Chopped Broccoli, Unprepared has 2.4 times more Manganese, 3.1 times more Selenium and 3 times more Sodium than Raw Potherb Jute.
• While Raw Potherb Jute contains 3.7 times more Calcium, 6.7 times more Copper, 5.9 times more Iron, 3.6 times more Magnesium, 1.7 times more Phosphorus, 2.6 times more Potassium and 1.6 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Raw Potherb Jute have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Frozen Chopped Broccoli, Unprepared has 52.5 times more Omega 3 than Raw Potherb Jute.
• While Raw Potherb Jute contains 1.3 times more Energy and 1.7 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Raw Potherb Jute have similar amounts of Carbohydrate per 1 lb.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Potherb Jute have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.