Comparing Nutrients in 1 pound Boiled Potherb Jute with Salt VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Boiled Potherb Jute with Salt	32%	4%	64%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Boiled Potherb Jute with Salt	Roasted Almonds	Recommended Dietary Allowance
Energy	5.8% 168kcal	94% 2712kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.43g	345% 58.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.4% 33g	73.3% 95g	130g per day for Men 19-50 years
Sugars	6.26% 4.54g	30.4% 22g	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	0.063% 0.045g	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	% 0.045g	g per day for Men 19-50 years
Sucrose	NA	% 21.5g	g per day for Men 19-50 years
Fiber	24% 9.07g	130% 49.4g	38g per day for Men 19-50 years
Protein	30% 16.7g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Boiled Potherb Jute with Salt	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	131% 1175μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.4% 0.41mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	418% 5.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.2% 4.04mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.53% 0.33mg	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	199% 2.6mg	47.5% 0.62mg	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	118% 472μg	62.4% 249μg	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	166% 150mg	0% 0mg	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	2.1% 0.32mg	723% 108mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	408% 490μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potherb Jute with Salt	Roasted Almonds	Recommended Dietary Allowance
Calcium	96% 957mg	122% 1216mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	554% 5mg	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	178% 14.2mg	211% 17mg	8mg per day for Men 19-50 years
Magnesium	67% 281mg	301% 1266mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	440% 10mg	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	46.7% 327mg	305% 2136mg	700mg per day for Men 19-50 years
Potassium	73.4% 2495mg	95% 3234mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	16.5% 9.07μg	55μg per day for Men 19-50 years
Sodium	74.7% 1120mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	32.6% 3.6mg	136% 15mg	11mg per day for Men 19-50 years
Water	10.7% 395g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potherb Jute with Salt VS Roasted Almonds per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Potherb Jute with Salt versus 1 lb of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Potherb Jute with Salt vs Roasted Almonds:

• 1 pound of Boiled Potherb Jute with Salt has more Vitamin A, 4.2 times more Vitamin B6, 1.9 times more Vitamin B9, more Vitamin C and more Vitamin K than Roasted Almonds.
• While 1 lb of Dry Roasted Almonds contains 6.2 times more Vitamin B2, 4.1 times more Vitamin B3, 4.5 times more Vitamin B5 and 341.4 times more Vitamin E than Boiled and Drained Potherb Jute with Salt.
• Both Boiled Potherb Jute with Salt and Roasted Almonds provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Boiled Potherb Jute with Salt have insufficient amounts of Vitamin B5 and Vitamin E
• 1 pound of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Boiled and Drained Potherb Jute with Salt as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Potherb Jute with Salt vs Roasted Almonds:

• 1 pound of Boiled Potherb Jute with Salt has 82.3 times more Sodium and 36.2 times more Water than Roasted Almonds.
• While 1 lb of Dry Roasted Almonds contains 1.3 times more Calcium, 4.3 times more Copper, 4.5 times more Magnesium, 18.1 times more Manganese, 6.5 times more Phosphorus, 1.3 times more Potassium, 2.2 times more Selenium and 4.2 times more Zinc than Boiled and Drained Potherb Jute with Salt.
• Both Boiled Potherb Jute with Salt and Roasted Almonds contain similar levels of Iron per one pound.
• 1 pound of Boiled Potherb Jute with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dry Roasted Almonds contains 16.2 times more Energy, 262.7 times more Fat, 136.4 times more Saturated Fat, 137.7 times more Omega 6, 2.9 times more Carbohydrate, 4.9 times more Sugars, 5.5 times more Fiber and 5.7 times more Protein than Boiled and Drained Potherb Jute with Salt.
• 1 pound of Boiled Potherb Jute with Salt provide inadequate amounts of Energy and Omega 6
• Both Boiled and Drained Potherb Jute with Salt as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in one pound.