Comparing Nutrients in 5 ounces Boiled Potherb Jute VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Potherb Jute	32%	4%	64%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Boiled Potherb Jute	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	1.8% 52.4kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	0.71% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.78% 0.13g	0.47% 0.079g	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	5.86% 7.6g	130g per day for Men 19-50 years
Sugars	1.96% 1.4g	4.8% 3.5g	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	7.46% 2.83g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	9.3% 5.2g	1.47% 0.82g	56g per day for Men 19-50 years

Vitamins

	Boiled Potherb Jute	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	40.8% 367μg	97% 869μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.7% 0.13mg	2.24% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	2.94% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.9% 1.26mg	3.73% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.04% 0.1mg	3.94% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	12.2% 0.16mg	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	2.83% 11.3μg	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	3.15% 2.83mg	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	6.6% 0.99mg	6.9% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	128% 153μg	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potherb Jute	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	30% 299mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	16.2% 0.15mg	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	9.2% 0.74mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	7.6% 0.17mg	27.7% 0.64mg	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	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	23% 780mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	22.7% 340mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	3.34% 124g	3.56% 132g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Potherb Jute vs Canned Carrots with Liquids and Salt:

• Boiled and Drained Potherb Jute has 4.8 times more Vitamin B1, 7.1 times more Vitamin B2, 2.1 times more Vitamin B3, 5.1 times more Vitamin B6, 13 times more Vitamin B9, 16.5 times more Vitamin C and 11 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 2.4 times more Vitamin A and 1.9 times more Vitamin B5 than Boiled and Drained Potherb Jute.
• Both Boiled and Drained Potherb Jute and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin E per 5 oz.
• Both Boiled and Drained Potherb Jute as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Potherb Jute vs Canned Carrots with Liquids and Salt:

• Boiled and Drained Potherb Jute has 6.8 times more Calcium, 2.5 times more Copper, 6 times more Iron, 6.9 times more Magnesium, 3.6 times more Phosphorus, 3.2 times more Potassium, 2.3 times more Selenium and 2.7 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 3.7 times more Manganese and 21.8 times more Sodium than Boiled and Drained Potherb Jute.
• Both Boiled and Drained Potherb Jute and Canned Carrots Solids and Liquids with Salt have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Potherb Jute has 1.6 times more Energy, 1.4 times more Carbohydrate and 6.3 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 2.5 times more Sugars than Boiled and Drained Potherb Jute.
• Both Boiled and Drained Potherb Jute and Canned Carrots Solids and Liquids with Salt have similar amounts of Fiber per 5 oz.
• Both Boiled and Drained Potherb Jute as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.