Comparing Nutrients in 1 pound Boiled Potherb Jute VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Boiled Potherb Jute	32%	4%	64%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Boiled Potherb Jute	Boiled Carrots	Recommended Dietary Allowance
Energy	5.8% 168kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.43g	2.32% 0.39g	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	28.7% 37.3g	130g per day for Men 19-50 years
Sugars	6.26% 4.54g	21.6% 15.6g	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	2.25% 1.63g	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	% 1.8g	g per day for Men 19-50 years
Sucrose	NA	% 12.2g	g per day for Men 19-50 years
Fiber	24% 9.07g	36% 13.6g	38g per day for Men 19-50 years
Protein	30% 16.7g	6.16% 3.45g	56g per day for Men 19-50 years

Vitamins

	Boiled Potherb Jute	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	131% 1175μg	429% 3865μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.4% 0.41mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.2% 4.04mg	18.3% 2.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.53% 0.33mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	199% 2.6mg	53.4% 0.69mg	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	16% 63.5μg	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	18% 16.3mg	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	21% 3.18mg	31% 4.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	408% 490μg	51.8% 62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potherb Jute	Boiled Carrots	Recommended Dietary Allowance
Calcium	96% 957mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	8.57% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.4% 215μg	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	19.3% 1.54mg	8mg per day for Men 19-50 years
Magnesium	67% 281mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	30.6% 0.7mg	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	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	73.4% 2495mg	31.4% 1066mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	17.5% 263mg	1500mg per day for Men 19-50 years
Zinc	32.6% 3.6mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	10.7% 395g	11% 409g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Potherb Jute vs Boiled Carrots:

• Boiled and Drained Potherb Jute has 1.4 times more Vitamin B1, 4.4 times more Vitamin B2, 1.4 times more Vitamin B3, 3.7 times more Vitamin B6, 7.4 times more Vitamin B9, 9.2 times more Vitamin C and 7.9 times more Vitamin K than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 3.3 times more Vitamin A, 3.2 times more Vitamin B5 and 1.5 times more Vitamin E than Boiled and Drained Potherb Jute.
• Both Boiled and Drained Potherb Jute as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Potherb Jute vs Boiled Carrots:

• Boiled and Drained Potherb Jute has 7 times more Calcium, 15 times more Copper, 9.2 times more Iron, 6.2 times more Magnesium, 2.4 times more Phosphorus, 2.3 times more Potassium, 1.3 times more Selenium and 4 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.3 times more Manganese and 5.3 times more Sodium than Boiled and Drained Potherb Jute.
• Both Boiled and Drained Potherb Jute and Boiled and Drained Carrots have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Potherb Jute has 4.8 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 3.5 times more Sugars and 1.5 times more Fiber than Boiled and Drained Potherb Jute.
• Both Boiled and Drained Potherb Jute and Boiled and Drained Carrots have similar amounts of Energy and Carbohydrate per 1 lb.
• Both Boiled and Drained Potherb Jute as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.