Comparing Nutrients in 300 calories Boiled Potherb Jute VS Frozen Kale

Weight per 300 calories

• Boiled Potherb Jute: 811g
• Frozen Kale: 1071g

Boiled Potherb Jute has 1.3 times more energy per 100g than Frozen Kale. It has low energy density when compared to other foods. Frozen Kale, Unprepared having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled Potherb Jute or Frozen Kale?

Macros Ratio

	Protein	Fat	Carbs
Boiled Potherb Jute	32%	4%	64%
Frozen Kale	31%	12%	57%

Macro Nutrients

	Boiled Potherb Jute	Frozen Kale	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.67% 1.62g	5.1% 4.93g	97g per day for Men 19-50 years
Saturated Fat	0.76% 0.24g	1.98% 0.63g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	78.3% 1.25g	1.6g per day for Men 19-50 years
Omega 6	4.5% 0.76g	5.67% 0.96g	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	40.2% 52.3g	130g per day for Men 19-50 years
Sugars	11% 8.1g	12.6% 9.1g	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	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	56.4% 21.4g	38g per day for Men 19-50 years
Protein	53.3% 30g	51% 28.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Potherb Jute	Frozen Kale	Recommended Dietary Allowance
Vitamin A	233% 2100μg	245% 2207μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.5% 0.74mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	120% 1.56mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	46.7% 7.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.58mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	356% 4.62mg	74% 0.96mg	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	45.5% 182μg	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	468% 421mg	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	40.7% 6.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	730% 876μg	2979% 3574μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potherb Jute	Frozen Kale	Recommended Dietary Allowance
Calcium	171% 1711mg	146% 1457mg	1000mg per day for Men 19-50 years
Copper	230% 2.07mg	54.8% 0.49mg	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	125% 9.96mg	8mg per day for Men 19-50 years
Magnesium	120% 503mg	46% 193mg	420mg per day for Men 19-50 years
Manganese	43.4% 1mg	206% 4.75mg	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	44.4% 311mg	700mg per day for Men 19-50 years
Potassium	131% 4459mg	105% 3568mg	3400mg per day for Men 19-50 years
Selenium	13.3% 7.3μg	17.5% 9.64μg	55μg per day for Men 19-50 years
Sodium	5.95% 89mg	10.7% 161mg	1500mg per day for Men 19-50 years
Zinc	58.2% 6.4mg	17.5% 1.93mg	11mg per day for Men 19-50 years
Water	19% 707g	26.4% 976g	3700g per day for Men 19-50 years

Boiled Potherb Jute VS Frozen Kale Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Potherb Jute or Frozen Kale?

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

• 300 calories of Boiled Potherb Jute have 1.2 times more Vitamin B1, 1.3 times more Vitamin B2, 4.8 times more Vitamin B6 and 4.6 times more Vitamin B9 than Frozen Kale.
• While 300 kcal of Frozen Kale, Unprepared contain 1.6 times more Vitamin C and 4.1 times more Vitamin K than Boiled and Drained Potherb Jute.
• Both Boiled Potherb Jute and Frozen Kale provide similar amounts of Vitamin A, Vitamin B3, Vitamin B5 and Vitamin E per 300 calories.
• Both Boiled and Drained Potherb Jute as well as Frozen Kale, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Boiled Potherb Jute have 4.2 times more Copper, 2.6 times more Iron, 2.6 times more Magnesium, 1.9 times more Phosphorus, 1.2 times more Potassium and 3.3 times more Zinc than Frozen Kale.
• While 300 kcal of Frozen Kale, Unprepared contain 4.8 times more Manganese, 1.3 times more Selenium, 1.8 times more Sodium and 1.4 times more Water than Boiled and Drained Potherb Jute.
• Both Boiled Potherb Jute and Frozen Kale contain similar levels of Calcium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Frozen Kale, Unprepared contain 77.3 times more Omega 3 and 1.3 times more Fiber than Boiled and Drained Potherb Jute.
• Both Boiled Potherb Jute and Frozen Kale offer comparable quantities of Energy, Carbohydrate, Sugars and Protein per 300 calories.
• 300 calories of Boiled Potherb Jute provide inadequate amounts of Omega 3
• Both Boiled and Drained Potherb Jute as well as Frozen Kale, Unprepared provide inadequate amounts of Omega 6 in 300 calories.