Comparing Nutrients in 300 calories Boiled Potherb Jute VS Kale

Weight per 300 calories

• Boiled Potherb Jute: 811g
• Kale: 857g

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 Kale?

Macros Ratio

	Protein	Fat	Carbs
Boiled Potherb Jute	32%	4%	64%
Kale	27%	31%	42%

Macro Nutrients

	Boiled Potherb Jute	Kale	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.67% 1.62g	13% 12.8g	97g per day for Men 19-50 years
Saturated Fat	0.76% 0.24g	4.77% 1.53g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	203% 3.24g	1.6g per day for Men 19-50 years
Omega 6	4.5% 0.76g	14.7% 2.5g	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	29% 38g	130g per day for Men 19-50 years
Sugars	11% 8.1g	11.7% 8.5g	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	4.85% 3.5g	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	% 3.43g	g per day for Men 19-50 years
Sucrose	NA	% 1.54g	g per day for Men 19-50 years
Fiber	42.7% 16.2g	92% 35g	38g per day for Men 19-50 years
Protein	53.3% 30g	44.7% 25g	56g per day for Men 19-50 years

Vitamins

	Boiled Potherb Jute	Kale	Recommended Dietary Allowance
Vitamin A	233% 2100μg	230% 2066μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.5% 0.74mg	80.7% 0.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	120% 1.56mg	229% 2.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	63.2% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.58mg	63.4% 3.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	356% 4.62mg	97% 1.26mg	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	133% 531μg	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	890% 801mg	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	37.7% 5.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	730% 876μg	2783% 3339μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potherb Jute	Kale	Recommended Dietary Allowance
Calcium	171% 1711mg	218% 2177mg	1000mg per day for Men 19-50 years
Copper	230% 2.07mg	50.5% 0.45mg	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	171% 13.7mg	8mg per day for Men 19-50 years
Magnesium	120% 503mg	67.3% 283mg	420mg per day for Men 19-50 years
Manganese	43.4% 1mg	343% 7.9mg	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	67.3% 471mg	700mg per day for Men 19-50 years
Potassium	131% 4459mg	87.7% 2983mg	3400mg per day for Men 19-50 years
Selenium	13.3% 7.3μg	14% 7.7μg	55μg per day for Men 19-50 years
Sodium	5.95% 89mg	30.3% 454mg	1500mg per day for Men 19-50 years
Zinc	58.2% 6.4mg	30.4% 3.34mg	11mg per day for Men 19-50 years
Water	19% 707g	20.8% 768g	3700g per day for Men 19-50 years

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

• Boiled and Drained Potherb Jute has 3.7 times more Vitamin B6 and 1.6 times more Vitamin B9 than Raw Kale.
• While Raw Kale contains 1.3 times more Vitamin B1, 1.9 times more Vitamin B2, 1.4 times more Vitamin B3, 5.4 times more Vitamin B5, 3 times more Vitamin C and 3.8 times more Vitamin K than Boiled and Drained Potherb Jute.
• Both Boiled and Drained Potherb Jute and Raw Kale have similar amounts of Vitamin A and Vitamin E per 300 kcal.
• Both Boiled and Drained Potherb Jute as well as Raw Kale have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Boiled and Drained Potherb Jute has 4.6 times more Copper, 1.9 times more Iron, 1.8 times more Magnesium, 1.2 times more Phosphorus, 1.5 times more Potassium and 1.9 times more Zinc than Raw Kale.
• While Raw Kale contains 1.3 times more Calcium, 7.9 times more Manganese and 5.1 times more Sodium than Boiled and Drained Potherb Jute.
• Both Boiled and Drained Potherb Jute and Raw Kale have similar amounts of Selenium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Potherb Jute has 1.6 times more Carbohydrate than Raw Kale.
• While Raw Kale contains 7.9 times more Fat, 6.3 times more Saturated Fat, 199.8 times more Omega 3, 3.3 times more Omega 6 and 2.2 times more Fiber than Boiled and Drained Potherb Jute.
• Both Boiled and Drained Potherb Jute and Raw Kale have similar amounts of Energy, Sugars and Protein per 300 kcal.
• Both Boiled and Drained Potherb Jute as well as Raw Kale have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.