Comparing Nutrients in 5 ounces Potherb Jute VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Potherb Jute	42%	5%	53%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Potherb Jute	Broccoli Raab	Recommended Dietary Allowance
Energy	1.66% 48kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	16.7% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	0.24% 0.041g	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	3.1% 4.04g	130g per day for Men 19-50 years
Sugars	NA	0.74% 0.54g	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	0.33% 0.24g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 0.16g	g per day for Men 19-50 years
Fiber	NA	10% 3.83g	38g per day for Men 19-50 years
Protein	11.8% 6.6g	8.02% 4.5g	56g per day for Men 19-50 years

Vitamins

	Potherb Jute	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	43.8% 394μg	20.6% 186μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.7% 0.19mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59.5% 0.77mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.8mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.04% 0.1mg	9.13% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.4% 0.85mg	18.6% 0.24mg	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	29.4% 118μg	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	32% 28.6mg	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	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	265% 318μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potherb Jute	Broccoli Raab	Recommended Dietary Allowance
Calcium	29.5% 295mg	15.3% 153mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	6.6% 0.06mg	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	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	7.6% 0.17mg	24.3% 0.56mg	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	14.8% 103mg	700mg per day for Men 19-50 years
Potassium	23.3% 792mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.76% 11.3mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	3.36% 124g	3.55% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Potherb Jute VS Broccoli Raab per 5 oz

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

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

• 5 ounces of Potherb Jute have 2.1 times more Vitamin A, 4.2 times more Vitamin B2, 3.5 times more Vitamin B6, 1.5 times more Vitamin B9 and 1.8 times more Vitamin C than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 4.5 times more Vitamin B5 than Raw Potherb Jute.
• Both Potherb Jute and Broccoli Raab provide similar amounts of Vitamin B1 and Vitamin B3 per five ounces.
• 5 ounces of Potherb Jute have insufficient amounts of Vitamin B5
• Both Raw Potherb Jute as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Potherb Jute have 1.9 times more Calcium, 6.1 times more Copper, 2.2 times more Iron, 2.9 times more Magnesium and 2.9 times more Potassium than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 3.2 times more Manganese and 4.1 times more Sodium than Raw Potherb Jute.
• Both Potherb Jute and Broccoli Raab contain similar levels of Phosphorus, Zinc and Water per five ounces.
• Both Raw Potherb Jute as well as Raw Broccoli Raab lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Potherb Jute have 2 times more Carbohydrate and 1.5 times more Protein than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 94.5 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 Raw Broccoli Raab provide inadequate amounts of Energy and Omega 6 in five ounces.