Comparing Nutrients in 300 calories Potherb Jute VS Cooked Broccoli Raab

Weight per 300 calories

• Potherb Jute: 882g
• Cooked Broccoli Raab: 1200g

Potherb Jute has 1.4 times more energy per 100g than Cooked Broccoli Raab. It has low energy density when compared to other foods. Cooked Broccoli Raab having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Potherb Jute	42%	5%	53%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Potherb Jute	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.27% 2.2g	6.43% 6.24g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	3.34% 1.07g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	151% 2.4g	1.6g per day for Men 19-50 years
Omega 6	6.07% 1.03g	2.2% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.4% 51g	28.8% 37.4g	130g per day for Men 19-50 years
Sugars	NA	10.3% 7.44g	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	3.97% 2.88g	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	% 2.76g	g per day for Men 19-50 years
Sucrose	NA	% 1.8g	g per day for Men 19-50 years
Fiber	NA	88.4% 33.6g	38g per day for Men 19-50 years
Protein	73.3% 41g	82% 46g	56g per day for Men 19-50 years

Vitamins

	Potherb Jute	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	273% 2453μg	303% 2724μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.17mg	169% 2.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	371% 4.8mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69.5% 11mg	151% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	108% 5.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	407% 5.3mg	203% 2.64mg	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	271% 1085μg	213% 852μg	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	363% 326mg	493% 444mg	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	NA	202% 30.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2560% 3072μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potherb Jute	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	184% 1835mg	142% 1416mg	1000mg per day for Men 19-50 years
Copper	250% 2.25mg	100% 0.9mg	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	525% 42mg	191% 15.2mg	8mg per day for Men 19-50 years
Magnesium	134% 565mg	77% 324mg	420mg per day for Men 19-50 years
Manganese	47% 1.1mg	198% 4.56mg	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	105% 732mg	141% 984mg	700mg per day for Men 19-50 years
Potassium	145% 4932mg	121% 4116mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	28.4% 15.6μg	55μg per day for Men 19-50 years
Sodium	4.7% 70.6mg	45% 672mg	1500mg per day for Men 19-50 years
Zinc	63.4% 6.97mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	21% 774g	29.6% 1097g	3700g per day for Men 19-50 years

Potherb Jute VS Cooked Broccoli Raab Nutrients Per 300 Kcal

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

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

• 300 calories of Potherb Jute have 2.9 times more Vitamin B2, 2 times more Vitamin B6 and 1.3 times more Vitamin B9 than Cooked Broccoli Raab.
• While 300 kcal of Cooked Broccoli Raab contain 1.7 times more Vitamin B1, 2.2 times more Vitamin B3, 8.5 times more Vitamin B5 and 1.4 times more Vitamin C than Raw Potherb Jute.
• Both Potherb Jute and Cooked Broccoli Raab provide similar amounts of Vitamin A per 300 calories.
• Both Raw Potherb Jute as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Potherb Jute have 1.3 times more Calcium, 2.5 times more Copper, 2.8 times more Iron and 1.7 times more Magnesium than Cooked Broccoli Raab.
• While 300 kcal of Cooked Broccoli Raab contain 4.2 times more Manganese, 1.3 times more Phosphorus, 2 times more Selenium, 9.5 times more Sodium and 1.4 times more Water than Raw Potherb Jute.
• Both Potherb Jute and Cooked Broccoli Raab contain similar levels of Potassium and Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Potherb Jute have 2.8 times more Omega 6 and 1.4 times more Carbohydrate than Cooked Broccoli Raab.
• While 300 kcal of Cooked Broccoli Raab contain 2.8 times more Fat and 136.7 times more Omega 3 than Raw Potherb Jute.
• Both Potherb Jute and Cooked Broccoli Raab offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Potherb Jute provide inadequate amounts of Omega 3
• 300 calories of Cooked Broccoli Raab provide inadequate amounts of Omega 6