Comparing Nutrients in 5 ounces Boiled Potherb Jute VS Kale

Macros Ratio

	Protein	Fat	Carbs
Boiled Potherb Jute	32%	4%	64%
Kale	27%	31%	42%

Macro Nutrients

	Boiled Potherb Jute	Kale	Recommended Dietary Allowance
Energy	1.8% 52.4kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	2.18% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	0.79% 0.25g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	33.5% 0.54g	1.6g per day for Men 19-50 years
Omega 6	0.78% 0.13g	2.43% 0.41g	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	4.8% 6.27g	130g per day for Men 19-50 years
Sugars	1.96% 1.4g	1.94% 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	NA	0.8% 0.58g	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	% 0.57g	g per day for Men 19-50 years
Sucrose	NA	% 0.26g	g per day for Men 19-50 years
Fiber	7.46% 2.83g	15.3% 5.8g	38g per day for Men 19-50 years
Protein	9.3% 5.2g	7.4% 4.14g	56g per day for Men 19-50 years

Vitamins

	Boiled Potherb Jute	Kale	Recommended Dietary Allowance
Vitamin A	40.8% 367μg	38% 342μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.7% 0.13mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	38% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.9% 1.26mg	10.5% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.04% 0.1mg	10.5% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	16% 0.21mg	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	22% 88μg	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	147% 132mg	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	6.24% 0.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	128% 153μg	460% 552μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potherb Jute	Kale	Recommended Dietary Allowance
Calcium	30% 299mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	8.35% 0.075mg	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	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	11% 46.8mg	420mg per day for Men 19-50 years
Manganese	7.6% 0.17mg	56.7% 1.3mg	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	11% 78mg	700mg per day for Men 19-50 years
Potassium	23% 780mg	14.5% 493mg	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	5% 75mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	5.03% 0.55mg	11mg per day for Men 19-50 years
Water	3.34% 124g	3.43% 127g	3700g per day for Men 19-50 years

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

• Boiled and Drained Potherb Jute has 3.9 times more Vitamin B6 and 1.7 times more Vitamin B9 than Raw Kale.
• While Raw Kale contains 1.8 times more Vitamin B2, 1.3 times more Vitamin B3, 5.1 times more Vitamin B5, 2.8 times more Vitamin C and 3.6 times more Vitamin K than Boiled and Drained Potherb Jute.
• Both Boiled and Drained Potherb Jute and Raw Kale have similar amounts of Vitamin A, Vitamin B1 and Vitamin E per 5 oz.
• Both Boiled and Drained Potherb Jute as well as Raw Kale have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Boiled and Drained Potherb Jute has 4.8 times more Copper, 2 times more Iron, 1.9 times more Magnesium, 1.3 times more Phosphorus, 1.6 times more Potassium and 2 times more Zinc than Raw Kale.
• While Raw Kale contains 7.5 times more Manganese and 4.8 times more Sodium than Boiled and Drained Potherb Jute.
• Both Boiled and Drained Potherb Jute and Raw Kale have similar amounts of Calcium, Selenium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Potherb Jute has 1.6 times more Carbohydrate and 1.3 times more Protein than Raw Kale.
• While Raw Kale contains 7.5 times more Fat, 189 times more Omega 3, 3.1 times more Omega 6 and 2.1 times more Fiber than Boiled and Drained Potherb Jute.
• Both Boiled and Drained Potherb Jute and Raw Kale have similar amounts of Energy and Sugars per 5 oz.
• Both Boiled and Drained Potherb Jute as well as Raw Kale have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.