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

Weight per 300 calories

• Boiled Kale with Salt: 682g
• Boiled Potherb Jute with Salt: 811g

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

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Kale with Salt	27%	25%	48%
Boiled Potherb Jute with Salt	32%	4%	64%

Macro Nutrients

	Boiled Kale with Salt	Boiled Potherb Jute with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	8.5% 8.25g	1.67% 1.62g	97g per day for Men 19-50 years
Saturated Fat	3.32% 1.06g	0.76% 0.24g	32g per day for Men 19-50 years
Omega 3	141% 2.26g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	10.2% 1.74g	4.5% 0.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.8% 36g	45.5% 59g	130g per day for Men 19-50 years
Sugars	11.4% 8.25g	11% 8.1g	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	3.95% 2.86g	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	% 3.7g	NA	g per day for Men 19-50 years
Sucrose	% 1.7g	NA	g per day for Men 19-50 years
Fiber	41.3% 15.7g	42.7% 16.2g	38g per day for Men 19-50 years
Protein	35.8% 20g	53.3% 30g	56g per day for Men 19-50 years

Vitamins

	Boiled Kale with Salt	Boiled Potherb Jute with Salt	Recommended Dietary Allowance
Vitamin A	111% 995μg	233% 2100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.8% 0.43mg	61.5% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.4% 0.95mg	120% 1.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.1mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.16mg	11.7% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	356% 4.62mg	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	111% 443μg	211% 843μg	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	135% 121mg	297% 268mg	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	73% 11mg	3.8% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2378% 2853μg	730% 876μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kale with Salt	Boiled Potherb Jute with Salt	Recommended Dietary Allowance
Calcium	102% 1023mg	171% 1711mg	1000mg per day for Men 19-50 years
Copper	50.8% 0.46mg	230% 2.07mg	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	71.6% 5.73mg	318% 25.5mg	8mg per day for Men 19-50 years
Magnesium	40.6% 170mg	120% 503mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	43.4% 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	41% 286mg	83.4% 584mg	700mg per day for Men 19-50 years
Potassium	29% 982mg	131% 4459mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	13.3% 7.3μg	55μg per day for Men 19-50 years
Sodium	115% 1718mg	134% 2003mg	1500mg per day for Men 19-50 years
Zinc	16.7% 1.84mg	58.2% 6.4mg	11mg per day for Men 19-50 years
Water	16.6% 612g	19% 707g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Boiled Kale with Salt have 2 times more Vitamin B5, 19.3 times more Vitamin E and 3.3 times more Vitamin K than Boiled Potherb Jute with Salt.
• While 300 kcal of Boiled and Drained Potherb Jute with Salt contain 2.1 times more Vitamin A, 1.7 times more Vitamin B1, 1.6 times more Vitamin B2, 2.3 times more Vitamin B3, 10.8 times more Vitamin B6, 1.9 times more Vitamin B9 and 2.2 times more Vitamin C than Boiled and Drained Kale with Salt.
• 300 calories of Boiled Potherb Jute with Salt have insufficient amounts of Vitamin E
• Both Boiled and Drained Kale with Salt as well as Boiled and Drained Potherb Jute with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Boiled Kale with Salt have 3.7 times more Manganese than Boiled Potherb Jute with Salt.
• While 300 kcal of Boiled and Drained Potherb Jute with Salt contain 1.7 times more Calcium, 4.5 times more Copper, 4.4 times more Iron, 2.9 times more Magnesium, 2 times more Phosphorus, 4.5 times more Potassium and 3.5 times more Zinc than Boiled and Drained Kale with Salt.
• Both Boiled Kale with Salt and Boiled Potherb Jute with Salt contain similar levels of Selenium, Sodium and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Kale with Salt have 5.1 times more Fat, 139.2 times more Omega 3 and 2.3 times more Omega 6 than Boiled Potherb Jute with Salt.
• While 300 kcal of Boiled and Drained Potherb Jute with Salt contain 1.6 times more Carbohydrate and 1.5 times more Protein than Boiled and Drained Kale with Salt.
• Both Boiled Kale with Salt and Boiled Potherb Jute with Salt offer comparable quantities of Energy, Sugars and Fiber per 300 calories.
• 300 calories of Boiled Potherb Jute with Salt provide inadequate amounts of Omega 3 and Omega 6