Comparing Nutrients in 300 calories Cooked Broccoli Raab VS Boiled Potherb Jute

Weight per 300 calories

• Cooked Broccoli Raab: 1200g
• Boiled Potherb Jute: 811g

Boiled and Drained Potherb Jute has 1.5 times more energy per unit of mass than Cooked Broccoli Raab, which is low in comparison to other foods. Cooked Broccoli Raab having very low energy density.

Discover which food has more nutrients per 300 calories - Cooked Broccoli Raab or Boiled Potherb Jute?

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Boiled Potherb Jute	32%	4%	64%

Macro Nutrients

	Cooked Broccoli Raab	Boiled Potherb Jute	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.43% 6.24g	1.67% 1.62g	97g per day for Men 19-50 years
Saturated Fat	3.34% 1.07g	0.76% 0.24g	32g per day for Men 19-50 years
Omega 3	151% 2.4g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.37g	4.5% 0.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.8% 37.4g	45.5% 59g	130g per day for Men 19-50 years
Sugars	10.3% 7.44g	11% 8.1g	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	3.97% 2.88g	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	% 2.76g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	88.4% 33.6g	42.7% 16.2g	38g per day for Men 19-50 years
Protein	82% 46g	53.3% 30g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Boiled Potherb Jute	Recommended Dietary Allowance
Vitamin A	303% 2724μg	233% 2100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	169% 2.03mg	61.5% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	129% 1.7mg	120% 1.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	151% 24mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	108% 5.38mg	11.7% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	203% 2.64mg	356% 4.62mg	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	213% 852μg	211% 843μg	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	493% 444mg	297% 268mg	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	202% 30.4mg	38% 5.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2560% 3072μg	730% 876μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Boiled Potherb Jute	Recommended Dietary Allowance
Calcium	142% 1416mg	171% 1711mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	230% 2.07mg	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	191% 15.2mg	318% 25.5mg	8mg per day for Men 19-50 years
Magnesium	77% 324mg	120% 503mg	420mg per day for Men 19-50 years
Manganese	198% 4.56mg	43.4% 1mg	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	141% 984mg	83.4% 584mg	700mg per day for Men 19-50 years
Potassium	121% 4116mg	131% 4459mg	3400mg per day for Men 19-50 years
Selenium	28.4% 15.6μg	13.3% 7.3μg	55μg per day for Men 19-50 years
Sodium	45% 672mg	5.95% 89mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	58.2% 6.4mg	11mg per day for Men 19-50 years
Water	29.6% 1097g	19% 707g	3700g per day for Men 19-50 years

Cooked Broccoli Raab VS Boiled Potherb Jute Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Broccoli Raab or Boiled Potherb Jute?

Lets compare vitamin content per 300 calories of Cooked Broccoli Raab vs Boiled Potherb Jute:

• 300 calories of Cooked Broccoli Raab have 1.3 times more Vitamin A, 2.7 times more Vitamin B1, 3.4 times more Vitamin B3, 9.2 times more Vitamin B5, 1.7 times more Vitamin C, 5.3 times more Vitamin E and 3.5 times more Vitamin K than Boiled Potherb Jute.
• While 300 kcal of Boiled and Drained Potherb Jute contain 1.8 times more Vitamin B6 than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Boiled Potherb Jute provide similar amounts of Vitamin B2 and Vitamin B9 per 300 calories.
• Both Cooked Broccoli Raab as well as Boiled and Drained Potherb Jute have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cooked Broccoli Raab vs Boiled Potherb Jute:

• 300 calories of Cooked Broccoli Raab have 4.6 times more Manganese, 1.7 times more Phosphorus, 2.1 times more Selenium, 7.5 times more Sodium and 1.6 times more Water than Boiled Potherb Jute.
• While 300 kcal of Boiled and Drained Potherb Jute contain 2.3 times more Copper, 1.7 times more Iron and 1.6 times more Magnesium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Boiled Potherb Jute contain similar levels of Calcium, Potassium and Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Broccoli Raab have 3.8 times more Fat, 148.7 times more Omega 3, 2.1 times more Fiber and 1.5 times more Protein than Boiled Potherb Jute.
• While 300 kcal of Boiled and Drained Potherb Jute contain 1.6 times more Carbohydrate than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Boiled Potherb Jute offer comparable quantities of Energy and Sugars per 300 calories.
• 300 calories of Boiled Potherb Jute provide inadequate amounts of Omega 3
• Both Cooked Broccoli Raab as well as Boiled and Drained Potherb Jute provide inadequate amounts of Omega 6 in 300 calories.