Comparing Nutrients in 1 pound Cooked Broccoli Raab VS Boiled Potherb Jute

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Boiled Potherb Jute	32%	4%	64%

Macro Nutrients

	Cooked Broccoli Raab	Boiled Potherb Jute	Recommended Dietary Allowance
Energy	3.9% 113kcal	5.8% 168kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.36g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	1.26% 0.4g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	57% 0.91g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	2.5% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	25.4% 33g	130g per day for Men 19-50 years
Sugars	3.88% 2.8g	6.26% 4.54g	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	1.5% 1.1g	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	% 1.04g	NA	g per day for Men 19-50 years
Sucrose	% 0.68g	NA	g per day for Men 19-50 years
Fiber	33.4% 12.7g	24% 9.07g	38g per day for Men 19-50 years
Protein	31% 17.4g	30% 16.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Boiled Potherb Jute	Recommended Dietary Allowance
Vitamin A	114% 1030μg	131% 1175μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.14mg	25.2% 4.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	6.53% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.8% 1mg	199% 2.6mg	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	80.5% 322μg	118% 472μg	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	186% 168mg	166% 150mg	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	76.5% 11.5mg	21% 3.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	968% 1161μg	408% 490μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Boiled Potherb Jute	Recommended Dietary Allowance
Calcium	53.5% 535mg	96% 957mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	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	72% 5.76mg	178% 14.2mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	67% 281mg	420mg per day for Men 19-50 years
Manganese	75% 1.72mg	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	53% 372mg	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	73.4% 2495mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	17% 254mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	32.6% 3.6mg	11mg per day for Men 19-50 years
Water	11.2% 415g	10.7% 395g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Boiled Potherb Jute per 1 lb

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

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

• 1 pound of Cooked Broccoli Raab has 1.9 times more Vitamin B1, 2.3 times more Vitamin B3, 6.2 times more Vitamin B5, 3.6 times more Vitamin E and 2.4 times more Vitamin K than Boiled Potherb Jute.
• While 1 lb of Boiled and Drained Potherb Jute contains 1.4 times more Vitamin B2, 2.6 times more Vitamin B6 and 1.5 times more Vitamin B9 than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Boiled Potherb Jute provide similar amounts of Vitamin A and Vitamin C per one pound.
• 1 pound of Boiled Potherb Jute have insufficient amounts of Vitamin B5
• Both Cooked Broccoli Raab as well as Boiled and Drained Potherb Jute have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Cooked Broccoli Raab has 3.1 times more Manganese, 1.4 times more Selenium and 5.1 times more Sodium than Boiled Potherb Jute.
• While 1 lb of Boiled and Drained Potherb Jute contains 1.8 times more Calcium, 3.4 times more Copper, 2.5 times more Iron, 2.3 times more Magnesium, 1.6 times more Potassium and 1.5 times more Zinc than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Boiled Potherb Jute contain similar levels of Phosphorus and Water per one pound.
• 1 pound of Boiled Potherb Jute lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Broccoli Raab has 100.5 times more Omega 3 and 1.4 times more Fiber than Boiled Potherb Jute.
• While 1 lb of Boiled and Drained Potherb Jute contains 2.3 times more Carbohydrate than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Boiled Potherb Jute offer comparable quantities of Protein per one pound.
• 1 pound of Boiled Potherb Jute provide inadequate amounts of Omega 3
• Both Cooked Broccoli Raab as well as Boiled and Drained Potherb Jute provide inadequate amounts of Energy and Omega 6 in one pound.