Comparing Nutrients in 7 ounces Carrots VS Potherb Jute

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Potherb Jute	42%	5%	53%

Macro Nutrients

	Carrots	Potherb Jute	Recommended Dietary Allowance
Energy	2.8% 81.4kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.24% 0.075g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	8.85% 11.5g	130g per day for Men 19-50 years
Sugars	13% 9.4g	NA	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	1.5% 1.1g	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	% 1.17g	NA	g per day for Men 19-50 years
Sucrose	% 7.12g	NA	g per day for Men 19-50 years
Fiber	14.6% 5.56g	NA	38g per day for Men 19-50 years
Protein	3.3% 1.85g	16.5% 9.23g	56g per day for Men 19-50 years

Vitamins

	Carrots	Potherb Jute	Recommended Dietary Allowance
Vitamin A	184% 1657μg	61.3% 552μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	83.3% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	2.86% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	14.7% 4.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.43% 37.7μg	61% 244μg	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	13% 11.7mg	81.6% 73.4mg	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	8.73% 1.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22% 26μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Potherb Jute	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	41.3% 413mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	56.2% 0.51mg	0.9mg per day for Men 19-50 years
Fluoride	0.16% 6.35μg	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	7.44% 0.6mg	118% 9.45mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	10.6% 0.24mg	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	9.92% 69.5mg	23.5% 165mg	700mg per day for Men 19-50 years
Potassium	18.7% 635mg	32.6% 1109mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	9.13% 137mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	14.3% 1.57mg	11mg per day for Men 19-50 years
Water	4.74% 175g	4.7% 174g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Carrots vs Potherb Jute:

• Raw Carrots have 3 times more Vitamin A and 3.8 times more Vitamin B5 than Raw Potherb Jute.
• While Raw Potherb Jute contains 2 times more Vitamin B1, 9.4 times more Vitamin B2, 1.3 times more Vitamin B3, 4.3 times more Vitamin B6, 6.5 times more Vitamin B9 and 6.3 times more Vitamin C than Raw Carrots.
• Both Raw Carrots as well as Raw Potherb Jute have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Carrots vs Potherb Jute:

• Raw Carrots have 8.6 times more Sodium than Raw Potherb Jute.
• While Raw Potherb Jute contains 6.3 times more Calcium, 5.7 times more Copper, 15.9 times more Iron, 5.3 times more Magnesium, 2.4 times more Phosphorus, 1.7 times more Potassium, 9 times more Selenium and 3.3 times more Zinc than Raw Carrots.
• Both Raw Carrots and Raw Potherb Jute have similar amounts of Manganese and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Carrots have 1.2 times more Energy and 1.7 times more Carbohydrate than Raw Potherb Jute.
• While Raw Potherb Jute contains 5 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Raw Potherb Jute have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.