Comparing Nutrients in 500 calories Potherb Jute VS Broccoli

Weight per 500 calories

• Potherb Jute: 1471g
• Broccoli: 1471g

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

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

Macros Ratio

	Protein	Fat	Carbs
Potherb Jute	42%	5%	53%
Broccoli	27%	8%	65%

Macro Nutrients

	Potherb Jute	Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.68g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	1.84% 0.029g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	10% 1.72g	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	65.6% 85.3g	75% 98g	130g per day for Men 19-50 years
Sugars	NA	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	NA	101% 38.2g	38g per day for Men 19-50 years
Protein	122% 68.4g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Potherb Jute	Broccoli	Recommended Dietary Allowance
Vitamin A	454% 4088μg	50.7% 456μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	163% 1.96mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	618% 8.03mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	116% 18.5mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.06mg	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	679% 8.82mg	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	452% 1809μg	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	605% 544mg	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	NA	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1245% 1494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potherb Jute	Broccoli	Recommended Dietary Allowance
Calcium	306% 3059mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	417% 3.75mg	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	875% 70mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	224% 941mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	78.6% 1.8mg	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	174% 1221mg	139% 971mg	700mg per day for Men 19-50 years
Potassium	242% 8221mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	24% 13.2μg	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	7.84% 118mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	106% 11.6mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	35% 1290g	35.5% 1313g	3700g per day for Men 19-50 years

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

• Raw Potherb Jute has 9 times more Vitamin A, 1.9 times more Vitamin B1, 4.7 times more Vitamin B2, 2 times more Vitamin B3, 3.4 times more Vitamin B6 and 2 times more Vitamin B9 than Raw Broccoli.
• While Raw Broccoli contains 8 times more Vitamin B5 and 2.4 times more Vitamin C than Raw Potherb Jute.
• Both Raw 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 Potherb Jute vs Broccoli:

• Raw Potherb Jute has 4.4 times more Calcium, 5.2 times more Copper, 6.5 times more Iron, 3 times more Magnesium, 1.3 times more Phosphorus, 1.8 times more Potassium and 1.9 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.7 times more Manganese, 2.8 times more Selenium and 4.1 times more Sodium than Raw Potherb Jute.
• Both Raw Potherb Jute and Raw Broccoli have similar amounts of Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Potherb Jute has 2.4 times more Omega 6 and 1.6 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Fat, 3 times more Saturated Fat and 31.5 times more Omega 3 than Raw Potherb Jute.
• Both Raw Potherb Jute and Raw Broccoli have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Potherb Jute as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.