Comparing Nutrients in 5 ounces Boiled Kale VS Boiled Potherb Jute

Macros Ratio

	Protein	Fat	Carbs
Boiled Kale	27%	25%	48%
Boiled Potherb Jute	32%	4%	64%

Macro Nutrients

	Boiled Kale	Boiled Potherb Jute	Recommended Dietary Allowance
Energy	1.76% 51kcal	1.8% 52.4kcal	2900kcal per day for Men 19-50 years
Fat	1.77% 1.7g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.13% 0.043g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	0.78% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.78% 7.5g	7.95% 10.3g	130g per day for Men 19-50 years
Sugars	2.37% 1.7g	1.96% 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	0.82% 0.6g	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	% 0.77g	NA	g per day for Men 19-50 years
Sucrose	% 0.35g	NA	g per day for Men 19-50 years
Fiber	15% 5.67g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	9.3% 5.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Kale	Boiled Potherb Jute	Recommended Dietary Allowance
Vitamin A	23% 207μg	40.8% 367μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	10.7% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.05% 0.65mg	7.9% 1.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.8% 0.24mg	2.04% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	62% 0.81mg	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	23% 92μg	37% 147μg	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	28% 25.2mg	52% 46.8mg	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	15.2% 2.3mg	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	494% 593μg	128% 153μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kale	Boiled Potherb Jute	Recommended Dietary Allowance
Calcium	21.3% 213mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	40% 0.36mg	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	15% 1.2mg	55.6% 4.45mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	33.4% 0.77mg	7.6% 0.17mg	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	8.5% 59.5mg	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	6% 204mg	23% 780mg	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	1.5% 22.7mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	3.44% 127g	3.34% 124g	3700g per day for Men 19-50 years

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

• Boiled and Drained Kale has 2.4 times more Vitamin B5, 2.3 times more Vitamin E and 3.9 times more Vitamin K than Boiled and Drained Potherb Jute.
• While Boiled and Drained Potherb Jute contains 1.8 times more Vitamin A, 1.4 times more Vitamin B1, 1.4 times more Vitamin B2, 1.9 times more Vitamin B3, 9 times more Vitamin B6, 1.6 times more Vitamin B9 and 1.9 times more Vitamin C than Boiled and Drained Kale.
• Both Boiled and Drained Kale as well as Boiled and Drained Potherb Jute have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Boiled and Drained Kale has 4.4 times more Manganese and 1.5 times more Sodium than Boiled and Drained Potherb Jute.
• While Boiled and Drained Potherb Jute contains 1.4 times more Calcium, 3.8 times more Copper, 3.7 times more Iron, 2.5 times more Magnesium, 1.7 times more Phosphorus, 3.8 times more Potassium and 2.9 times more Zinc than Boiled and Drained Kale.
• Both Boiled and Drained Kale and Boiled and Drained Potherb Jute have similar amounts of Selenium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Kale has 6.1 times more Fat, 185.5 times more Omega 3, 3 times more Omega 6, 1.2 times more Sugars and 2 times more Fiber than Boiled and Drained Potherb Jute.
• While Boiled and Drained Potherb Jute contains 1.4 times more Carbohydrate and 1.3 times more Protein than Boiled and Drained Kale.
• Both Boiled and Drained Kale and Boiled and Drained Potherb Jute have similar amounts of Energy per 5 oz.
• Both Boiled and Drained Kale as well as Boiled and Drained Potherb Jute have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.