Comparing Nutrients in 5 ounces Boiled Potherb Jute VS Frozen Kale

Macros Ratio

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

Macro Nutrients

	Boiled Potherb Jute	Frozen Kale	Recommended Dietary Allowance
Energy	1.8% 52.4kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.67% 0.65g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	0.26% 0.084g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.78% 0.13g	0.75% 0.13g	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	5.32% 6.9g	130g per day for Men 19-50 years
Sugars	1.96% 1.4g	1.66% 1.2g	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	7.46% 2.83g	38g per day for Men 19-50 years
Protein	9.3% 5.2g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Boiled Potherb Jute	Frozen Kale	Recommended Dietary Allowance
Vitamin A	40.8% 367μg	32.4% 292μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.7% 0.13mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.9% 1.26mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.04% 0.1mg	1.47% 0.074mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	9.8% 0.13mg	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	6.02% 24μg	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	62% 55.7mg	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	5.4% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	128% 153μg	394% 473μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potherb Jute	Frozen Kale	Recommended Dietary Allowance
Calcium	30% 299mg	19.3% 193mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	7.24% 0.065mg	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	16.5% 1.3mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	7.6% 0.17mg	27.3% 0.63mg	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	5.87% 41mg	700mg per day for Men 19-50 years
Potassium	23% 780mg	14% 472mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	2.3% 0.26mg	11mg per day for Men 19-50 years
Water	3.34% 124g	3.5% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potherb Jute VS Frozen Kale per 5 oz

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

Lets compare vitamin content per 5 ounces of Boiled Potherb Jute vs Frozen Kale:

• 5 ounces of Boiled Potherb Jute have 1.3 times more Vitamin A, 1.6 times more Vitamin B1, 1.7 times more Vitamin B2, 1.3 times more Vitamin B3, 6.3 times more Vitamin B6, 6.1 times more Vitamin B9 and 1.2 times more Vitamin E than Frozen Kale.
• While 5 oz of Frozen Kale, Unprepared contain 3.1 times more Vitamin K than Boiled and Drained Potherb Jute.
• Both Boiled Potherb Jute and Frozen Kale provide similar amounts of Vitamin C per five ounces.
• Both Boiled and Drained Potherb Jute as well as Frozen Kale, Unprepared have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Potherb Jute vs Frozen Kale:

• 5 ounces of Boiled Potherb Jute have 1.6 times more Calcium, 5.5 times more Copper, 3.4 times more Iron, 3.4 times more Magnesium, 2.5 times more Phosphorus, 1.7 times more Potassium and 4.4 times more Zinc than Frozen Kale.
• While 5 oz of Frozen Kale, Unprepared contain 3.6 times more Manganese than Boiled and Drained Potherb Jute.
• Both Boiled Potherb Jute and Frozen Kale contain similar levels of Water per five ounces.
• 5 ounces of Frozen Kale lack sufficient amounts of Zinc
• Both Boiled and Drained Potherb Jute as well as Frozen Kale, Unprepared lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Potherb Jute have 1.5 times more Carbohydrate and 1.4 times more Protein than Frozen Kale.
• While 5 oz of Frozen Kale, Unprepared contain 58.5 times more Omega 3 than Boiled and Drained Potherb Jute.
• Both Boiled Potherb Jute and Frozen Kale offer comparable quantities of Fiber per five ounces.
• 5 ounces of Boiled Potherb Jute provide inadequate amounts of Omega 3
• Both Boiled and Drained Potherb Jute as well as Frozen Kale, Unprepared provide inadequate amounts of Energy and Omega 6 in five ounces.