Comparing Nutrients in 7 ounces Potherb Jute VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Potherb Jute	42%	5%	53%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Potherb Jute	Brussels Sprouts	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	2.94% 85.3kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.075g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	12.3% 0.2g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	0.53% 0.089g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.85% 11.5g	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	NA	6.02% 4.37g	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	2.55% 1.85g	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	% 1.6g	g per day for Men 19-50 years
Sucrose	NA	% 0.91g	g per day for Men 19-50 years
Fiber	NA	20% 7.54g	38g per day for Men 19-50 years
Protein	16.5% 9.23g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Potherb Jute	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	61.3% 552μg	8.38% 75.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83.3% 1.1mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	9.24% 1.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.86% 0.14mg	12.3% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	33.4% 0.43mg	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	61% 244μg	30.3% 121μg	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	81.6% 73.4mg	187% 169mg	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	11.6% 1.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	293% 351μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potherb Jute	Brussels Sprouts	Recommended Dietary Allowance
Calcium	41.3% 413mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	56.2% 0.51mg	15.4% 0.14mg	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	118% 9.45mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	10.6% 0.24mg	29% 0.67mg	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	23.5% 165mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	32.6% 1109mg	22.7% 772mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	14.3% 1.57mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	4.7% 174g	4.6% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Potherb Jute VS Brussels Sprouts per 7 oz

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

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

• 7 ounces of Potherb Jute have 7.3 times more Vitamin A, 6.1 times more Vitamin B2, 1.7 times more Vitamin B3, 2.7 times more Vitamin B6 and 2 times more Vitamin B9 than Brussels Sprouts.
• While 7 oz of Raw Brussels Sprouts contain 4.3 times more Vitamin B5 and 2.3 times more Vitamin C than Raw Potherb Jute.
• Both Potherb Jute and Brussels Sprouts provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Potherb Jute have insufficient amounts of Vitamin B5
• Both Raw Potherb Jute as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potherb Jute vs Brussels Sprouts:

• 7 ounces of Potherb Jute have 5 times more Calcium, 3.6 times more Copper, 3.4 times more Iron, 2.8 times more Magnesium, 1.2 times more Phosphorus, 1.4 times more Potassium and 1.9 times more Zinc than Brussels Sprouts.
• While 7 oz of Raw Brussels Sprouts contain 2.7 times more Manganese and 1.8 times more Selenium than Raw Potherb Jute.
• Both Potherb Jute and Brussels Sprouts contain similar levels of Water per seven ounces.
• 7 ounces of Potherb Jute lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Potherb Jute have 1.4 times more Protein than Brussels Sprouts.
• While 7 oz of Raw Brussels Sprouts contain 49.5 times more Omega 3 and 1.5 times more Carbohydrate than Raw Potherb Jute.
• 7 ounces of Potherb Jute provide inadequate amounts of Omega 3
• Both Raw Potherb Jute as well as Raw Brussels Sprouts provide inadequate amounts of Energy and Omega 6 in seven ounces.