Comparing Nutrients in 300 calories Boiled Potherb Jute with Salt VS Boiled Lambsquarters with Salt

Weight per 300 calories

• Boiled Potherb Jute with Salt: 811g
• Boiled Lambsquarters with Salt: 938g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 300 calories - Boiled Potherb Jute with Salt or Boiled Lambsquarters with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Potherb Jute with Salt	32%	4%	64%
Boiled Lambsquarters with Salt	33%	16%	51%

Macro Nutrients

	Boiled Potherb Jute with Salt	Boiled Lambsquarters with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.67% 1.62g	6.77% 6.56g	97g per day for Men 19-50 years
Saturated Fat	0.76% 0.24g	1.52% 0.49g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	4.5% 0.76g	15% 2.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.5% 59g	36% 47g	130g per day for Men 19-50 years
Sugars	11% 8.1g	8% 5.8g	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	42.7% 16.2g	52% 19.7g	38g per day for Men 19-50 years
Protein	53.3% 30g	53.6% 30g	56g per day for Men 19-50 years

Vitamins

	Boiled Potherb Jute with Salt	Boiled Lambsquarters with Salt	Recommended Dietary Allowance
Vitamin A	233% 2100μg	407% 3666μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.5% 0.74mg	78% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	120% 1.56mg	188% 2.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	52.7% 8.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.58mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	356% 4.62mg	125% 1.63mg	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	211% 843μg	33% 131μg	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	297% 268mg	385% 347mg	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	3.8% 0.57mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	730% 876μg	3861% 4633μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potherb Jute with Salt	Boiled Lambsquarters with Salt	Recommended Dietary Allowance
Calcium	171% 1711mg	242% 2419mg	1000mg per day for Men 19-50 years
Copper	230% 2.07mg	205% 1.85mg	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	318% 25.5mg	82% 6.56mg	8mg per day for Men 19-50 years
Magnesium	120% 503mg	51.3% 216mg	420mg per day for Men 19-50 years
Manganese	43.4% 1mg	214% 4.92mg	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	83.4% 584mg	60.3% 422mg	700mg per day for Men 19-50 years
Potassium	131% 4459mg	79.4% 2700mg	3400mg per day for Men 19-50 years
Selenium	13.3% 7.3μg	15.3% 8.44μg	55μg per day for Men 19-50 years
Sodium	134% 2003mg	166% 2484mg	1500mg per day for Men 19-50 years
Zinc	58.2% 6.4mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	19% 707g	22.5% 833g	3700g per day for Men 19-50 years

Boiled Potherb Jute With Salt VS Boiled Lambsquarters With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Potherb Jute with Salt or Boiled Lambsquarters with Salt?

Lets compare vitamin content per 300 calories of Boiled Potherb Jute with Salt vs Boiled Lambsquarters with Salt:

• 300 calories of Boiled Potherb Jute with Salt have 2.8 times more Vitamin B6 and 6.4 times more Vitamin B9 than Boiled Lambsquarters with Salt.
• While 300 kcal of Boiled and Drained Lambsquarters with Salt contain 1.7 times more Vitamin A, 1.3 times more Vitamin B1, 1.6 times more Vitamin B2, 1.3 times more Vitamin C and 5.3 times more Vitamin K than Boiled and Drained Potherb Jute with Salt.
• Both Boiled Potherb Jute with Salt and Boiled Lambsquarters with Salt provide similar amounts of Vitamin B3 and Vitamin B5 per 300 calories.
• Both Boiled and Drained Potherb Jute with Salt as well as Boiled and Drained Lambsquarters with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Potherb Jute with Salt vs Boiled Lambsquarters with Salt:

• 300 calories of Boiled Potherb Jute with Salt have 3.9 times more Iron, 2.3 times more Magnesium, 1.4 times more Phosphorus, 1.7 times more Potassium and 2.3 times more Zinc than Boiled Lambsquarters with Salt.
• While 300 kcal of Boiled and Drained Lambsquarters with Salt contain 1.4 times more Calcium and 4.9 times more Manganese than Boiled and Drained Potherb Jute with Salt.
• Both Boiled Potherb Jute with Salt and Boiled Lambsquarters with Salt contain similar levels of Copper, Selenium, Sodium and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Potherb Jute with Salt have 1.3 times more Carbohydrate and 1.4 times more Sugars than Boiled Lambsquarters with Salt.
• While 300 kcal of Boiled and Drained Lambsquarters with Salt contain 4 times more Fat, 18.5 times more Omega 3 and 3.4 times more Omega 6 than Boiled and Drained Potherb Jute with Salt.
• Both Boiled Potherb Jute with Salt and Boiled Lambsquarters with Salt offer comparable quantities of Energy, Fiber and Protein per 300 calories.
• 300 calories of Boiled Potherb Jute with Salt provide inadequate amounts of Omega 3 and Omega 6