Comparing Nutrients in 5 ounces Cooked Broccoli Raab VS Boiled Potherb Jute

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Boiled Potherb Jute	32%	4%	64%

Macro Nutrients

	Cooked Broccoli Raab	Boiled Potherb Jute	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	1.8% 52.4kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	0.13% 0.043g	32g per day for Men 19-50 years
Omega 3	18% 0.28g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.78% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.4% 4.42g	7.95% 10.3g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	1.96% 1.4g	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	0.47% 0.34g	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	% 0.33g	NA	g per day for Men 19-50 years
Sucrose	% 0.21g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	9.7% 5.43g	9.3% 5.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Boiled Potherb Jute	Recommended Dietary Allowance
Vitamin A	35.8% 322μg	40.8% 367μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	10.7% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	7.9% 1.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	2.04% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	62% 0.81mg	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	25% 101μg	37% 147μg	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	58.3% 52.4mg	52% 46.8mg	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	24% 3.6mg	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	302% 363μg	128% 153μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Boiled Potherb Jute	Recommended Dietary Allowance
Calcium	16.7% 167mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	40% 0.36mg	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	22.5% 1.8mg	55.6% 4.45mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	7.6% 0.17mg	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	16.6% 116mg	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	14.3% 486mg	23% 780mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.34% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Boiled Potherb Jute per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Broccoli Raab versus 5 oz of Boiled Potherb Jute to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Broccoli Raab vs Boiled Potherb Jute:

• 5 ounces of Cooked Broccoli Raab have 1.9 times more Vitamin B1, 2.3 times more Vitamin B3, 6.2 times more Vitamin B5, 3.6 times more Vitamin E and 2.4 times more Vitamin K than Boiled Potherb Jute.
• While 5 oz of Boiled and Drained Potherb Jute contain 1.4 times more Vitamin B2, 2.6 times more Vitamin B6 and 1.5 times more Vitamin B9 than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Boiled Potherb Jute provide similar amounts of Vitamin A and Vitamin C per five ounces.
• 5 ounces of Boiled Potherb Jute have insufficient amounts of Vitamin B5
• Both Cooked Broccoli Raab as well as Boiled and Drained Potherb Jute have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Broccoli Raab vs Boiled Potherb Jute:

• 5 ounces of Cooked Broccoli Raab have 3.1 times more Manganese, 1.4 times more Selenium and 5.1 times more Sodium than Boiled Potherb Jute.
• While 5 oz of Boiled and Drained Potherb Jute contain 1.8 times more Calcium, 3.4 times more Copper, 2.5 times more Iron, 2.3 times more Magnesium, 1.6 times more Potassium and 1.5 times more Zinc than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Boiled Potherb Jute contain similar levels of Phosphorus and Water per five ounces.
• 5 ounces of Boiled Potherb Jute lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Broccoli Raab have 100.5 times more Omega 3 and 1.4 times more Fiber than Boiled Potherb Jute.
• While 5 oz of Boiled and Drained Potherb Jute contain 2.3 times more Carbohydrate than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Boiled Potherb Jute offer comparable quantities of Protein per five ounces.
• 5 ounces of Boiled Potherb Jute provide inadequate amounts of Omega 3
• Both Cooked Broccoli Raab as well as Boiled and Drained Potherb Jute provide inadequate amounts of Energy and Omega 6 in five ounces.