Comparing Nutrients in 300 calories Boiled Potherb Jute VS Potherb Jute

Weight per 300 calories

• Boiled Potherb Jute: 811g
• Potherb Jute: 882g

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

Which food has more nutrients per 300 calories - Boiled Potherb Jute or Potherb Jute?

Macros Ratio

	Protein	Fat	Carbs
Boiled Potherb Jute	32%	4%	64%
Potherb Jute	42%	5%	53%

Macro Nutrients

	Boiled Potherb Jute	Potherb Jute	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.67% 1.62g	2.27% 2.2g	97g per day for Men 19-50 years
Saturated Fat	0.76% 0.24g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	4.5% 0.76g	6.07% 1.03g	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	39.4% 51g	130g per day for Men 19-50 years
Sugars	11% 8.1g	NA	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	NA	38g per day for Men 19-50 years
Protein	53.3% 30g	73.3% 41g	56g per day for Men 19-50 years

Vitamins

	Boiled Potherb Jute	Potherb Jute	Recommended Dietary Allowance
Vitamin A	233% 2100μg	273% 2453μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.5% 0.74mg	98% 1.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	120% 1.56mg	371% 4.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	69.5% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.58mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	356% 4.62mg	407% 5.3mg	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	271% 1085μg	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	363% 326mg	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	38% 5.68mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	730% 876μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potherb Jute	Potherb Jute	Recommended Dietary Allowance
Calcium	171% 1711mg	184% 1835mg	1000mg per day for Men 19-50 years
Copper	230% 2.07mg	250% 2.25mg	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	525% 42mg	8mg per day for Men 19-50 years
Magnesium	120% 503mg	134% 565mg	420mg per day for Men 19-50 years
Manganese	43.4% 1mg	47% 1.1mg	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	83.4% 584mg	105% 732mg	700mg per day for Men 19-50 years
Potassium	131% 4459mg	145% 4932mg	3400mg per day for Men 19-50 years
Selenium	13.3% 7.3μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	5.95% 89mg	4.7% 70.6mg	1500mg per day for Men 19-50 years
Zinc	58.2% 6.4mg	63.4% 6.97mg	11mg per day for Men 19-50 years
Water	19% 707g	21% 774g	3700g per day for Men 19-50 years

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

• Raw Potherb Jute contains 1.6 times more Vitamin B1, 3.1 times more Vitamin B2, 1.5 times more Vitamin B3 and 1.3 times more Vitamin B9 than Boiled and Drained Potherb Jute.
• Both Boiled and Drained Potherb Jute and Raw Potherb Jute have similar amounts of Vitamin A, Vitamin B5, Vitamin B6 and Vitamin C per 300 kcal.
• Both Boiled and Drained Potherb Jute as well as Raw Potherb Jute have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Potherb Jute vs Potherb Jute:

• Boiled and Drained Potherb Jute has 1.3 times more Sodium than Raw Potherb Jute.
• While Raw Potherb Jute contains 1.6 times more Iron and 1.3 times more Phosphorus than Boiled and Drained Potherb Jute.
• Both Boiled and Drained Potherb Jute and Raw Potherb Jute have similar amounts of Calcium, Copper, Magnesium, Manganese, Potassium, Selenium, Zinc and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Potherb Jute contains 1.4 times more Omega 6 and 1.4 times more Protein than Boiled and Drained Potherb Jute.
• Both Boiled and Drained Potherb Jute and Raw Potherb Jute have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Boiled and Drained Potherb Jute as well as Raw Potherb Jute have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.