Comparing Nutrients in 1 pound Potherb Jute VS Broccoli Raab

Macros Ratio

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

Macro Nutrients

	Potherb Jute	Broccoli Raab	Recommended Dietary Allowance
Energy	5.3% 154kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	3.12% 0.53g	0.77% 0.13g	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	9.94% 13g	130g per day for Men 19-50 years
Sugars	NA	2.38% 1.72g	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	1.06% 0.77g	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	% 0.45g	g per day for Men 19-50 years
Sucrose	NA	% 0.5g	g per day for Men 19-50 years
Fiber	NA	32.2% 12.2g	38g per day for Men 19-50 years
Protein	37.7% 21g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Potherb Jute	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	140% 1261μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.3% 0.6mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	191% 2.48mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.7% 5.7mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.53% 0.33mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	209% 2.72mg	59.7% 0.78mg	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	94% 376μg	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	102% 92mg	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	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potherb Jute	Broccoli Raab	Recommended Dietary Allowance
Calcium	94% 943mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	21% 0.19mg	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	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	78% 1.8mg	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	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	74.6% 2536mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	32.6% 3.6mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	10.8% 398g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Potherb Jute VS Broccoli Raab per 1 lb

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

Lets compare vitamin content per 1 pound of Potherb Jute vs Broccoli Raab:

• 1 pound of Potherb Jute has 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 Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 4.5 times more Vitamin B5 than Raw Potherb Jute.
• Both Potherb Jute and Broccoli Raab provide similar amounts of Vitamin B1 and Vitamin B3 per one pound.
• 1 pound of Potherb Jute have insufficient amounts of Vitamin B5
• Both Raw Potherb Jute as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

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

Comparison of macro-nutrients per 1 pound:

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