Comparing Nutrients in 1 pound Boiled Kale VS Boiled Potherb Jute

Macros Ratio

	Protein	Fat	Carbs
Boiled Kale	27%	25%	48%
Boiled Potherb Jute	32%	4%	64%

Macro Nutrients

	Boiled Kale	Boiled Potherb Jute	Recommended Dietary Allowance
Energy	5.63% 163kcal	5.8% 168kcal	2900kcal per day for Men 19-50 years
Fat	5.66% 5.5g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.79g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	105% 1.7g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	7.63% 1.3g	2.5% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.5% 24g	25.4% 33g	130g per day for Men 19-50 years
Sugars	7.57% 5.5g	6.26% 4.54g	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	2.63% 1.9g	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	% 2.45g	NA	g per day for Men 19-50 years
Sucrose	% 1.13g	NA	g per day for Men 19-50 years
Fiber	47.7% 18g	24% 9.07g	38g per day for Men 19-50 years
Protein	24% 13.3g	30% 16.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Kale	Boiled Potherb Jute	Recommended Dietary Allowance
Vitamin A	73.6% 662μg	131% 1175μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.07mg	25.2% 4.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.4% 0.77mg	6.53% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	199% 2.6mg	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	73.7% 295μg	118% 472μg	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	89.7% 80.7mg	166% 150mg	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	48.7% 7.3mg	21% 3.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1582% 1898μg	408% 490μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kale	Boiled Potherb Jute	Recommended Dietary Allowance
Calcium	68% 680mg	96% 957mg	1000mg per day for Men 19-50 years
Copper	33.8% 0.3mg	129% 1.16mg	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	47.6% 3.8mg	178% 14.2mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	67% 281mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	24.3% 0.56mg	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	27.2% 191mg	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	19.2% 653mg	73.4% 2495mg	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	4.84% 72.6mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	32.6% 3.6mg	11mg per day for Men 19-50 years
Water	11% 407g	10.7% 395g	3700g per day for Men 19-50 years

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

• Boiled and Drained Kale has 2.4 times more Vitamin B5, 2.3 times more Vitamin E and 3.9 times more Vitamin K than Boiled and Drained Potherb Jute.
• While Boiled and Drained Potherb Jute contains 1.8 times more Vitamin A, 1.4 times more Vitamin B1, 1.4 times more Vitamin B2, 1.9 times more Vitamin B3, 9 times more Vitamin B6, 1.6 times more Vitamin B9 and 1.9 times more Vitamin C than Boiled and Drained Kale.
• Both Boiled and Drained Kale as well as Boiled and Drained Potherb Jute have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Boiled and Drained Kale has 4.4 times more Manganese and 1.5 times more Sodium than Boiled and Drained Potherb Jute.
• While Boiled and Drained Potherb Jute contains 1.4 times more Calcium, 3.8 times more Copper, 3.7 times more Iron, 2.5 times more Magnesium, 1.7 times more Phosphorus, 3.8 times more Potassium and 2.9 times more Zinc than Boiled and Drained Kale.
• Both Boiled and Drained Kale and Boiled and Drained Potherb Jute have similar amounts of Selenium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Kale has 6.1 times more Fat, 185.5 times more Omega 3, 3 times more Omega 6, 1.2 times more Sugars and 2 times more Fiber than Boiled and Drained Potherb Jute.
• While Boiled and Drained Potherb Jute contains 1.4 times more Carbohydrate and 1.3 times more Protein than Boiled and Drained Kale.
• Both Boiled and Drained Kale and Boiled and Drained Potherb Jute have similar amounts of Energy per 1 lb.
• Both Boiled and Drained Kale as well as Boiled and Drained Potherb Jute have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.