Comparing Nutrients in 1 pound Broccoli Raab VS Potherb Jute

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Potherb Jute	42%	5%	53%

Macro Nutrients

	Broccoli Raab	Potherb Jute	Recommended Dietary Allowance
Energy	3.44% 100kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	53.6% 0.86g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	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	9.94% 13g	20.2% 26.3g	130g per day for Men 19-50 years
Sugars	2.38% 1.72g	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	1.06% 0.77g	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	% 0.45g	NA	g per day for Men 19-50 years
Sucrose	% 0.5g	NA	g per day for Men 19-50 years
Fiber	32.2% 12.2g	NA	38g per day for Men 19-50 years
Protein	25.7% 14.4g	37.7% 21g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Potherb Jute	Recommended Dietary Allowance
Vitamin A	66% 594μg	140% 1261μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.2% 0.73mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	191% 2.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	35.7% 5.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.2% 1.46mg	6.53% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.7% 0.78mg	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	94% 376μg	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	102% 92mg	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	49% 7.35mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Potherb Jute	Recommended Dietary Allowance
Calcium	49% 490mg	94% 943mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	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	121% 9.7mg	270% 21.6mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	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	47.3% 331mg	53.8% 376mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	74.6% 2536mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	32.6% 3.6mg	11mg per day for Men 19-50 years
Water	11.3% 420g	10.8% 398g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Potherb Jute per 1 lb

Compare the macro and micronutrient content in 1 lb of Broccoli Raab 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 Broccoli Raab vs Potherb Jute:

• 1 pound of Broccoli Raab has 1.2 times more Vitamin B1 and 4.5 times more Vitamin B5 than Potherb Jute.
• While 1 lb of Raw Potherb Jute contains 2.1 times more Vitamin A, 4.2 times more Vitamin B2, 3.5 times more Vitamin B6, 1.5 times more Vitamin B9 and 1.8 times more Vitamin C than Raw Broccoli Raab.
• Both Broccoli Raab and Potherb Jute provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Potherb Jute have insufficient amounts of Vitamin B5
• Both Raw Broccoli Raab as well as Raw Potherb Jute have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Broccoli Raab has 3.2 times more Manganese and 4.1 times more Sodium than Potherb Jute.
• While 1 lb of Raw Potherb Jute contains 1.9 times more Calcium, 6.1 times more Copper, 2.2 times more Iron, 2.9 times more Magnesium and 2.9 times more Potassium than Raw Broccoli Raab.
• Both Broccoli Raab and Potherb Jute contain similar levels of Phosphorus, Zinc and Water per one pound.
• Both Raw Broccoli Raab as well as Raw Potherb Jute lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Broccoli Raab has 94.5 times more Omega 3 than Potherb Jute.
• While 1 lb of Raw Potherb Jute contains 2 times more Carbohydrate and 1.5 times more Protein than Raw Broccoli Raab.
• 1 pound of Potherb Jute provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Raw Potherb Jute provide inadequate amounts of Energy and Omega 6 in one pound.