Comparing Nutrients in 1 pound Boiled Potherb Jute VS Kale

Macros Ratio

	Protein	Fat	Carbs
Boiled Potherb Jute	32%	4%	64%
Kale	27%	31%	42%

Macro Nutrients

	Boiled Potherb Jute	Kale	Recommended Dietary Allowance
Energy	5.8% 168kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	6.97% 6.76g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	2.52% 0.81g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	107% 1.7g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.43g	7.76% 1.3g	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	15.4% 20g	130g per day for Men 19-50 years
Sugars	6.26% 4.54g	6.2% 4.5g	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	2.57% 1.86g	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	% 0.82g	g per day for Men 19-50 years
Fiber	24% 9.07g	49% 18.6g	38g per day for Men 19-50 years
Protein	30% 16.7g	23.7% 13.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Potherb Jute	Kale	Recommended Dietary Allowance
Vitamin A	131% 1175μg	121% 1093μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.4% 0.41mg	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	121% 1.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.2% 4.04mg	33.5% 5.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.53% 0.33mg	33.6% 1.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	199% 2.6mg	51.3% 0.67mg	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	70.3% 281μg	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	471% 424mg	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	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	408% 490μg	1473% 1767μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potherb Jute	Kale	Recommended Dietary Allowance
Calcium	96% 957mg	115% 1152mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	26.7% 0.24mg	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	91% 7.26mg	8mg per day for Men 19-50 years
Magnesium	67% 281mg	35.6% 150mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	181% 4.17mg	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	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	73.4% 2495mg	46.4% 1579mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	32.6% 3.6mg	16% 1.77mg	11mg per day for Men 19-50 years
Water	10.7% 395g	11% 407g	3700g per day for Men 19-50 years

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

• Boiled and Drained Potherb Jute has 3.9 times more Vitamin B6 and 1.7 times more Vitamin B9 than Raw Kale.
• While Raw Kale contains 1.8 times more Vitamin B2, 1.3 times more Vitamin B3, 5.1 times more Vitamin B5, 2.8 times more Vitamin C and 3.6 times more Vitamin K than Boiled and Drained Potherb Jute.
• Both Boiled and Drained Potherb Jute and Raw Kale have similar amounts of Vitamin A, Vitamin B1 and Vitamin E per 1 lb.
• Both Boiled and Drained Potherb Jute as well as Raw Kale have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Boiled and Drained Potherb Jute has 4.8 times more Copper, 2 times more Iron, 1.9 times more Magnesium, 1.3 times more Phosphorus, 1.6 times more Potassium and 2 times more Zinc than Raw Kale.
• While Raw Kale contains 7.5 times more Manganese and 4.8 times more Sodium than Boiled and Drained Potherb Jute.
• Both Boiled and Drained Potherb Jute and Raw Kale have similar amounts of Calcium, Selenium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Potherb Jute has 1.6 times more Carbohydrate and 1.3 times more Protein than Raw Kale.
• While Raw Kale contains 7.5 times more Fat, 189 times more Omega 3, 3.1 times more Omega 6 and 2.1 times more Fiber than Boiled and Drained Potherb Jute.
• Both Boiled and Drained Potherb Jute and Raw Kale have similar amounts of Energy and Sugars per 1 lb.
• Both Boiled and Drained Potherb Jute as well as Raw Kale have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.