Comparing Nutrients in 7 ounces Boiled Potherb Jute with Salt VS Boiled Lambsquarters with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Potherb Jute with Salt	32%	4%	64%
Boiled Lambsquarters with Salt	33%	16%	51%

Macro Nutrients

	Boiled Potherb Jute with Salt	Boiled Lambsquarters with Salt	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	3.2% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.5g	7.63% 9.92g	130g per day for Men 19-50 years
Sugars	2.74% 2g	1.7% 1.23g	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	10.4% 3.97g	11% 4.17g	38g per day for Men 19-50 years
Protein	13% 7.3g	11.3% 6.35g	56g per day for Men 19-50 years

Vitamins

	Boiled Potherb Jute with Salt	Boiled Lambsquarters with Salt	Recommended Dietary Allowance
Vitamin A	57% 514μg	86.2% 776μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.3% 0.38mg	39.7% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.77mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.86% 0.14mg	2.46% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87% 1.13mg	26.6% 0.35mg	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	51.6% 206μg	6.95% 27.8μg	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	72.8% 65.5mg	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	0.93% 0.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	179% 214μg	817% 981μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potherb Jute with Salt	Boiled Lambsquarters with Salt	Recommended Dietary Allowance
Calcium	42% 419mg	51% 512mg	1000mg per day for Men 19-50 years
Copper	56.2% 0.51mg	43.4% 0.39mg	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	78% 6.23mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	10.6% 0.24mg	45.3% 1.04mg	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	20.4% 143mg	12.8% 89.3mg	700mg per day for Men 19-50 years
Potassium	32% 1091mg	17% 572mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	32.7% 490mg	35% 526mg	1500mg per day for Men 19-50 years
Zinc	14.3% 1.57mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	4.67% 173g	4.77% 176g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potherb Jute with Salt VS Boiled Lambsquarters with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Potherb Jute with Salt versus 7 oz of Boiled Lambsquarters with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Potherb Jute with Salt vs Boiled Lambsquarters with Salt:

• 7 ounces of Boiled Potherb Jute with Salt have 3.3 times more Vitamin B6 and 7.4 times more Vitamin B9 than Boiled Lambsquarters with Salt.
• While 7 oz of Boiled and Drained Lambsquarters with Salt contain 1.5 times more Vitamin A, 1.4 times more Vitamin B2 and 4.6 times more Vitamin K than Boiled and Drained Potherb Jute with Salt.
• Both Boiled Potherb Jute with Salt and Boiled Lambsquarters with Salt provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin C per seven ounces.
• Both Boiled and Drained Potherb Jute with Salt as well as Boiled and Drained Lambsquarters with Salt have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Potherb Jute with Salt vs Boiled Lambsquarters with Salt:

• 7 ounces of Boiled Potherb Jute with Salt have 1.3 times more Copper, 4.5 times more Iron, 2.7 times more Magnesium, 1.6 times more Phosphorus, 1.9 times more Potassium and 2.6 times more Zinc than Boiled Lambsquarters with Salt.
• While 7 oz of Boiled and Drained Lambsquarters with Salt contain 4.3 times more Manganese than Boiled and Drained Potherb Jute with Salt.
• Both Boiled Potherb Jute with Salt and Boiled Lambsquarters with Salt contain similar levels of Calcium, Sodium and Water per seven ounces.
• Both Boiled and Drained Potherb Jute with Salt as well as Boiled and Drained Lambsquarters with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Potherb Jute with Salt have 1.5 times more Carbohydrate than Boiled Lambsquarters with Salt.
• While 7 oz of Boiled and Drained Lambsquarters with Salt contain 16 times more Omega 3 than Boiled and Drained Potherb Jute with Salt.
• Both Boiled Potherb Jute with Salt and Boiled Lambsquarters with Salt offer comparable quantities of Fiber and Protein per seven ounces.
• 7 ounces of Boiled Potherb Jute with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Potherb Jute with Salt as well as Boiled and Drained Lambsquarters with Salt provide inadequate amounts of Energy and Omega 6 in seven ounces.