Comparing Nutrients in 5 ounces Boiled Potherb Jute with Salt VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Boiled Potherb Jute with Salt	32%	4%	64%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Boiled Potherb Jute with Salt	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	1.8% 52.4kcal	30% 875kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	80.7% 78.2g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	20.7% 6.63g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	4.43% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.78% 0.13g	81% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.95% 10.3g	25.4% 33g	130g per day for Men 19-50 years
Sugars	1.96% 1.4g	20.6% 15g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 15g	g per day for Men 19-50 years
Fiber	7.46% 2.83g	21.3% 8.08g	38g per day for Men 19-50 years
Protein	9.3% 5.2g	43.7% 24.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Potherb Jute with Salt	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	40.8% 367μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.7% 0.13mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.9% 1.26mg	59.8% 9.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.04% 0.1mg	33% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	60% 0.78mg	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	37% 147μg	84% 336μg	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	52% 46.8mg	4.25% 3.83mg	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	0.66% 0.099mg	216% 32.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	128% 153μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potherb Jute with Salt	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	30% 299mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	252% 2.26mg	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	55.6% 4.45mg	73% 5.84mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	105% 441mg	420mg per day for Men 19-50 years
Manganese	7.6% 0.17mg	128% 2.94mg	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	14.6% 102mg	135% 944mg	700mg per day for Men 19-50 years
Potassium	23% 780mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	269% 148μg	55μg per day for Men 19-50 years
Sodium	23.3% 350mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	63% 6.93mg	11mg per day for Men 19-50 years
Water	3.34% 124g	0.024% 0.88g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potherb Jute with Salt VS Sunflower Seed Butter per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Potherb Jute with Salt versus 5 oz of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Potherb Jute with Salt vs Sunflower Seed Butter:

• 5 ounces of Boiled Potherb Jute with Salt have 1.7 times more Vitamin B1 and 12.2 times more Vitamin C than Sunflower Seed Butter.
• While 5 oz of Sunflower Seed Butter no Salt contain 7.6 times more Vitamin B3, 16.3 times more Vitamin B5, 2.3 times more Vitamin B9 and 327 times more Vitamin E than Boiled and Drained Potherb Jute with Salt.
• Both Boiled Potherb Jute with Salt and Sunflower Seed Butter provide similar amounts of Vitamin B2 and Vitamin B6 per five ounces.
• 5 ounces of Boiled Potherb Jute with Salt have insufficient amounts of Vitamin B5 and Vitamin E
• Both Boiled and Drained Potherb Jute with Salt as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Potherb Jute with Salt vs Sunflower Seed Butter:

• 5 ounces of Boiled Potherb Jute with Salt have 3.3 times more Calcium, 82.3 times more Sodium and 140.6 times more Water than Sunflower Seed Butter.
• While 5 oz of Sunflower Seed Butter no Salt contain 6.3 times more Copper, 1.3 times more Iron, 5 times more Magnesium, 16.9 times more Manganese, 9.3 times more Phosphorus, 116 times more Selenium and 6.2 times more Zinc than Boiled and Drained Potherb Jute with Salt.
• Both Boiled Potherb Jute with Salt and Sunflower Seed Butter contain similar levels of Potassium per five ounces.
• 5 ounces of Boiled Potherb Jute with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Sunflower Seed Butter no Salt contain 16.7 times more Energy, 276 times more Fat, 155.9 times more Saturated Fat, 25 times more Omega 3, 103.6 times more Omega 6, 3.2 times more Carbohydrate, 10.5 times more Sugars, 2.9 times more Fiber and 4.7 times more Protein than Boiled and Drained Potherb Jute with Salt.
• 5 ounces of Boiled Potherb Jute with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6