Comparing Nutrients in 5 ounces Potherb Jute VS Frozen Kale

Macros Ratio

	Protein	Fat	Carbs
Potherb Jute	42%	5%	53%
Frozen Kale	31%	12%	57%

Macro Nutrients

	Potherb Jute	Frozen Kale	Recommended Dietary Allowance
Energy	1.66% 48kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	0.67% 0.65g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	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	0.98% 0.17g	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	6.32% 8.22g	5.32% 6.9g	130g per day for Men 19-50 years
Sugars	NA	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	NA	7.46% 2.83g	38g per day for Men 19-50 years
Protein	11.8% 6.6g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Potherb Jute	Frozen Kale	Recommended Dietary Allowance
Vitamin A	43.8% 394μg	32.4% 292μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.7% 0.19mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59.5% 0.77mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.8mg	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	65.4% 0.85mg	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	43.6% 174μg	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	58.3% 52.4mg	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	NA	5.4% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	394% 473μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potherb Jute	Frozen Kale	Recommended Dietary Allowance
Calcium	29.5% 295mg	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	84.3% 6.75mg	16.5% 1.3mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	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	17% 118mg	5.87% 41mg	700mg per day for Men 19-50 years
Potassium	23.3% 792mg	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	0.76% 11.3mg	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	3.36% 124g	3.5% 129g	3700g per day for Men 19-50 years

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

• Raw Potherb Jute has 1.3 times more Vitamin A, 2.4 times more Vitamin B1, 4.9 times more Vitamin B2, 1.8 times more Vitamin B3, 1.4 times more Vitamin B5, 6.7 times more Vitamin B6 and 7.2 times more Vitamin B9 than Frozen Kale, Unprepared.
• Both Raw Potherb Jute and Frozen Kale, Unprepared have similar amounts of Vitamin C per 5 oz.
• Both Raw Potherb Jute as well as Frozen Kale, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Raw Potherb Jute has 1.5 times more Calcium, 5.5 times more Copper, 5.1 times more Iron, 3.6 times more Magnesium, 2.9 times more Phosphorus, 1.7 times more Potassium and 4.4 times more Zinc than Frozen Kale, Unprepared.
• While Frozen Kale, Unprepared contains 3.6 times more Manganese and 1.9 times more Sodium than Raw Potherb Jute.
• Both Raw Potherb Jute and Frozen Kale, Unprepared have similar amounts of Selenium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Potherb Jute has 1.2 times more Energy and 1.7 times more Protein than Frozen Kale, Unprepared.
• While Frozen Kale, Unprepared contains 58.5 times more Omega 3 than Raw Potherb Jute.
• Both Raw Potherb Jute and Frozen Kale, Unprepared have similar amounts of Carbohydrate per 5 oz.
• Both Raw Potherb Jute as well as Frozen Kale, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.