Comparing Nutrients in 5 ounces Potherb Jute VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Potherb Jute	42%	5%	53%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Potherb Jute	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	1.66% 48kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	0.76% 0.74g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	18% 0.28g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.32% 8.22g	3.4% 4.42g	130g per day for Men 19-50 years
Sugars	NA	1.2% 0.88g	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	0.47% 0.34g	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	% 0.33g	g per day for Men 19-50 years
Sucrose	NA	% 0.21g	g per day for Men 19-50 years
Fiber	NA	10.4% 3.97g	38g per day for Men 19-50 years
Protein	11.8% 6.6g	9.7% 5.43g	56g per day for Men 19-50 years

Vitamins

	Potherb Jute	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	43.8% 394μg	35.8% 322μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.7% 0.19mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59.5% 0.77mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.8mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.04% 0.1mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.4% 0.85mg	24% 0.31mg	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	43.6% 174μg	25% 101μg	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	58.3% 52.4mg	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	NA	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	302% 363μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potherb Jute	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	29.5% 295mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	12% 0.11mg	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	84.3% 6.75mg	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	7.6% 0.17mg	23.4% 0.54mg	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	17% 118mg	16.6% 116mg	700mg per day for Men 19-50 years
Potassium	23.3% 792mg	14.3% 486mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	3.35% 1.84μg	55μg per day for Men 19-50 years
Sodium	0.76% 11.3mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	6.96% 0.77mg	11mg per day for Men 19-50 years
Water	3.36% 124g	3.5% 130g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Potherb Jute have 1.2 times more Vitamin A, 3.9 times more Vitamin B2, 2.7 times more Vitamin B6 and 1.7 times more Vitamin B9 than Cooked Broccoli Raab.
• While 5 oz of Cooked Broccoli Raab contain 1.3 times more Vitamin B1, 1.6 times more Vitamin B3 and 6.2 times more Vitamin B5 than Raw Potherb Jute.
• Both Potherb Jute and Cooked Broccoli Raab provide similar amounts of Vitamin C per five ounces.
• 5 ounces of Potherb Jute have insufficient amounts of Vitamin B5
• Both Raw Potherb Jute as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Potherb Jute have 1.8 times more Calcium, 3.4 times more Copper, 3.7 times more Iron, 2.4 times more Magnesium, 1.6 times more Potassium and 1.5 times more Zinc than Cooked Broccoli Raab.
• While 5 oz of Cooked Broccoli Raab contain 3.1 times more Manganese, 1.4 times more Selenium and 7 times more Sodium than Raw Potherb Jute.
• Both Potherb Jute and Cooked Broccoli Raab contain similar levels of Phosphorus and Water per five ounces.
• 5 ounces of Potherb Jute lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Potherb Jute have 1.9 times more Carbohydrate and 1.2 times more Protein than Cooked Broccoli Raab.
• While 5 oz of Cooked Broccoli Raab contain 100.5 times more Omega 3 than Raw Potherb Jute.
• 5 ounces of Potherb Jute provide inadequate amounts of Omega 3
• Both Raw Potherb Jute as well as Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6 in five ounces.