Comparing Nutrients in 500 calories Frozen Kale VS Boiled Potherb Jute

Weight per 500 calories

• Frozen Kale: 1786g
• Boiled Potherb Jute: 1351g

Boiled and Drained Potherb Jute has 1.3 times more energy per unit of mass than Frozen Kale, Unprepared, which is low in comparison to other foods. Frozen Kale having very low energy density.

Discover which food has more nutrients per 500 calories - Frozen Kale or Boiled Potherb Jute?

Macros Ratio

	Protein	Fat	Carbs
Frozen Kale	31%	12%	57%
Boiled Potherb Jute	32%	4%	64%

Macro Nutrients

	Frozen Kale	Boiled Potherb Jute	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.47% 8.2g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	3.3% 1.05g	1.27% 0.41g	32g per day for Men 19-50 years
Omega 3	131% 2.1g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	9.45% 1.6g	7.47% 1.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87g	75.8% 99g	130g per day for Men 19-50 years
Sugars	21% 15g	18.6% 13.5g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	94% 35.7g	71% 27g	38g per day for Men 19-50 years
Protein	85% 47.5g	89% 49.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Kale	Boiled Potherb Jute	Recommended Dietary Allowance
Vitamin A	409% 3679μg	389% 3500μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	102% 1.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	154% 2mg	200% 2.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	78% 12.5mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.6% 0.93mg	19.5% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	124% 1.6mg	593% 7.7mg	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	76% 304μg	351% 1405μg	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	780% 702mg	495% 446mg	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	68% 10mg	63% 9.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4964% 5957μg	1216% 1459μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Kale	Boiled Potherb Jute	Recommended Dietary Allowance
Calcium	243% 2429mg	285% 2851mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	383% 3.45mg	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	208% 16.6mg	530% 42.4mg	8mg per day for Men 19-50 years
Magnesium	76.5% 321mg	199% 838mg	420mg per day for Men 19-50 years
Manganese	344% 7.9mg	72.3% 1.66mg	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	74% 518mg	139% 973mg	700mg per day for Men 19-50 years
Potassium	175% 5946mg	219% 7432mg	3400mg per day for Men 19-50 years
Selenium	29.2% 16μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	18% 268mg	9.9% 149mg	1500mg per day for Men 19-50 years
Zinc	29.2% 3.2mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	44% 1627g	32% 1178g	3700g per day for Men 19-50 years

Frozen Kale VS Boiled Potherb Jute Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Kale or Boiled Potherb Jute?

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

• 500 calories of Frozen Kale have 1.6 times more Vitamin C and 4.1 times more Vitamin K than Boiled Potherb Jute.
• While 500 kcal of Boiled and Drained Potherb Jute contain 1.3 times more Vitamin B2, 4.8 times more Vitamin B6 and 4.6 times more Vitamin B9 than Frozen Kale, Unprepared.
• Both Frozen Kale and Boiled Potherb Jute provide similar amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin E per 500 calories.
• Both Frozen Kale, Unprepared as well as Boiled and Drained Potherb Jute have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Frozen Kale vs Boiled Potherb Jute:

• 500 calories of Frozen Kale have 4.8 times more Manganese, 1.3 times more Selenium, 1.8 times more Sodium and 1.4 times more Water than Boiled Potherb Jute.
• While 500 kcal of Boiled and Drained Potherb Jute contain 4.2 times more Copper, 2.6 times more Iron, 2.6 times more Magnesium, 1.9 times more Phosphorus and 3.3 times more Zinc than Frozen Kale, Unprepared.
• Both Frozen Kale and Boiled Potherb Jute contain similar levels of Calcium and Potassium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Kale have 77.3 times more Omega 3 and 1.3 times more Fiber than Boiled Potherb Jute.
• Both Frozen Kale and Boiled Potherb Jute offer comparable quantities of Energy, Carbohydrate, Sugars and Protein per 500 calories.
• 500 calories of Boiled Potherb Jute provide inadequate amounts of Omega 3
• Both Frozen Kale, Unprepared as well as Boiled and Drained Potherb Jute provide inadequate amounts of Omega 6 in 500 calories.