Comparing Nutrients in 1 pound Boiled Spears Frozen Broccoli VS Potherb Jute

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Potherb Jute	42%	5%	53%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Potherb Jute	Recommended Dietary Allowance
Energy	4.38% 127kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	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	18.7% 24.3g	20.2% 26.3g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	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	36% 13.6g	NA	38g per day for Men 19-50 years
Protein	25% 14g	37.7% 21g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Potherb Jute	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	140% 1261μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	191% 2.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	35.7% 5.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	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	34% 136μg	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	202% 182mg	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	40% 6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Potherb Jute	Recommended Dietary Allowance
Calcium	23% 231mg	94% 943mg	1000mg per day for Men 19-50 years
Copper	21.7% 0.2mg	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	34.6% 2.77mg	270% 21.6mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	64% 1.47mg	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	35.6% 249mg	53.8% 376mg	700mg per day for Men 19-50 years
Potassium	24% 816mg	74.6% 2536mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	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	12.4% 1.36mg	32.6% 3.6mg	11mg per day for Men 19-50 years
Water	11% 411g	10.8% 398g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Potherb Jute per 1 lb

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

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

• 1 pound of Boiled Spears Frozen Broccoli has 3.8 times more Vitamin B5 than Potherb Jute.
• While 1 lb of Raw Potherb Jute contains 5.5 times more Vitamin A, 2.4 times more Vitamin B1, 6.7 times more Vitamin B2, 2.8 times more Vitamin B3, 4.6 times more Vitamin B6 and 4.1 times more Vitamin B9 than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Potherb Jute provide similar amounts of Vitamin C per one pound.
• 1 pound of Potherb Jute have insufficient amounts of Vitamin B5
• Both Boiled and Drained Spears Frozen Broccoli as well as Raw Potherb Jute have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Boiled Spears Frozen Broccoli has 2.6 times more Manganese and 2.1 times more Selenium than Potherb Jute.
• While 1 lb of Raw Potherb Jute contains 4.1 times more Calcium, 5.9 times more Copper, 7.8 times more Iron, 3.2 times more Magnesium, 1.5 times more Phosphorus, 3.1 times more Potassium and 2.6 times more Zinc than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Potherb Jute contain similar levels of Water per one pound.
• 1 pound of Potherb Jute lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Spears Frozen Broccoli has 21 times more Omega 3 than Potherb Jute.
• While 1 lb of Raw Potherb Jute contains 1.5 times more Protein than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Potherb Jute offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Potherb Jute provide inadequate amounts of Omega 3
• Both Boiled and Drained Spears Frozen Broccoli as well as Raw Potherb Jute provide inadequate amounts of Energy and Omega 6 in one pound.