Comparing Nutrients in 1 pound Potherb Jute VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Potherb Jute	42%	5%	53%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Potherb Jute	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	5.3% 154kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	3.12% 0.53g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.2% 26.3g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	NA	9.2% 6.67g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	36% 13.6g	38g per day for Men 19-50 years
Protein	37.7% 21g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Potherb Jute	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	140% 1261μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.3% 0.6mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	191% 2.48mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.7% 5.7mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.53% 0.33mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	209% 2.72mg	45.4% 0.59mg	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	139% 558μg	34% 136μg	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	202% 182mg	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	NA	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potherb Jute	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	94% 943mg	23% 231mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	21.7% 0.2mg	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	270% 21.6mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	64% 1.47mg	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	53.8% 376mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	74.6% 2536mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	32.6% 3.6mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	10.8% 398g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Potherb Jute VS Boiled Spears Frozen Broccoli per 1 lb

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

Lets compare vitamin content per 1 pound of Potherb Jute vs Boiled Spears Frozen Broccoli:

• 1 pound of Potherb Jute has 5.5 times more Vitamin A, 2.4 times more Vitamin B1, 6.7 times more Vitamin B2, 2.8 times more Vitamin B3, 4.6 times more Vitamin B6 and 4.1 times more Vitamin B9 than Boiled Spears Frozen Broccoli.
• While 1 lb of Boiled and Drained Spears Frozen Broccoli contains 3.8 times more Vitamin B5 than Raw Potherb Jute.
• Both Potherb Jute and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin C per one pound.
• 1 pound of Potherb Jute have insufficient amounts of Vitamin B5
• Both Raw Potherb Jute as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Potherb Jute vs Boiled Spears Frozen Broccoli:

• 1 pound of Potherb Jute has 4.1 times more Calcium, 5.9 times more Copper, 7.8 times more Iron, 3.2 times more Magnesium, 1.5 times more Phosphorus, 3.1 times more Potassium and 2.6 times more Zinc than Boiled Spears Frozen Broccoli.
• While 1 lb of Boiled and Drained Spears Frozen Broccoli contains 2.6 times more Manganese and 2.1 times more Selenium than Raw Potherb Jute.
• Both Potherb Jute and Boiled Spears Frozen Broccoli contain similar levels of Water per one pound.
• 1 pound of Potherb Jute lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Potherb Jute has 1.5 times more Protein than Boiled Spears Frozen Broccoli.
• While 1 lb of Boiled and Drained Spears Frozen Broccoli contains 21 times more Omega 3 than Raw Potherb Jute.
• Both Potherb Jute and Boiled Spears Frozen Broccoli offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Potherb Jute provide inadequate amounts of Omega 3
• Both Raw Potherb Jute as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in one pound.