Comparing Nutrients in 500 calories Boiled Potherb Jute VS Broccoli

Weight per 500 calories

• Boiled Potherb Jute: 1351g
• Broccoli: 1471g

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

Which food has more nutrients per 500 calories - Boiled Potherb Jute or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Boiled Potherb Jute	32%	4%	64%
Broccoli	27%	8%	65%

Macro Nutrients

	Boiled Potherb Jute	Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	1.27% 0.41g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	7.47% 1.27g	4.24% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75.8% 99g	75% 98g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	34.5% 25g	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	13.8% 10g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.47g	g per day for Men 19-50 years
Fiber	71% 27g	101% 38.2g	38g per day for Men 19-50 years
Protein	89% 49.7g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Potherb Jute	Broccoli	Recommended Dietary Allowance
Vitamin A	389% 3500μg	50.7% 456μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.23mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	200% 2.6mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.5% 0.97mg	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	593% 7.7mg	198% 2.57mg	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	351% 1405μg	232% 926μg	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	495% 446mg	1458% 1312mg	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	63% 9.46mg	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1216% 1459μg	1245% 1494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potherb Jute	Broccoli	Recommended Dietary Allowance
Calcium	285% 2851mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	383% 3.45mg	80% 0.72mg	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	530% 42.4mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	199% 838mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	72.3% 1.66mg	134% 3.1mg	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	139% 973mg	139% 971mg	700mg per day for Men 19-50 years
Potassium	219% 7432mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	9.9% 149mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	97% 10.7mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	32% 1178g	35.5% 1313g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Potherb Jute vs Broccoli:

• Boiled and Drained Potherb Jute has 7.7 times more Vitamin A, 1.5 times more Vitamin B2, 1.3 times more Vitamin B3, 3 times more Vitamin B6 and 1.5 times more Vitamin B9 than Raw Broccoli.
• While Raw Broccoli contains 8.7 times more Vitamin B5 and 2.9 times more Vitamin C than Boiled and Drained Potherb Jute.
• Both Boiled and Drained Potherb Jute and Raw Broccoli have similar amounts of Vitamin B1, Vitamin E and Vitamin K per 500 kcal.
• Both Boiled and Drained Potherb Jute as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Potherb Jute vs Broccoli:

• Boiled and Drained Potherb Jute has 4.1 times more Calcium, 4.8 times more Copper, 4 times more Iron, 2.7 times more Magnesium, 1.6 times more Potassium and 1.8 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.9 times more Manganese, 3 times more Selenium and 3.3 times more Sodium than Boiled and Drained Potherb Jute.
• Both Boiled and Drained Potherb Jute and Raw Broccoli have similar amounts of Phosphorus and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Potherb Jute has 1.8 times more Omega 6 than Raw Broccoli.
• While Raw Broccoli contains 2 times more Fat, 4.1 times more Saturated Fat, 34.3 times more Omega 3, 1.9 times more Sugars and 1.4 times more Fiber than Boiled and Drained Potherb Jute.
• Both Boiled and Drained Potherb Jute and Raw Broccoli have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Boiled and Drained Potherb Jute as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.