Comparing Nutrients in 7 ounces Potherb Jute VS Boiled Kale

Macros Ratio

	Protein	Fat	Carbs
Potherb Jute	42%	5%	53%
Boiled Kale	27%	25%	48%

Macro Nutrients

	Potherb Jute	Boiled Kale	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	2.48% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.075g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	46% 0.74g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	3.34% 0.57g	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	8.1% 10.5g	130g per day for Men 19-50 years
Sugars	NA	3.3% 2.4g	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	NA	1.15% 0.83g	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	% 1.07g	g per day for Men 19-50 years
Sucrose	NA	% 0.5g	g per day for Men 19-50 years
Fiber	NA	21% 7.94g	38g per day for Men 19-50 years
Protein	16.5% 9.23g	10.4% 5.83g	56g per day for Men 19-50 years

Vitamins

	Potherb Jute	Boiled Kale	Recommended Dietary Allowance
Vitamin A	61.3% 552μg	32% 290μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	10.4% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83.3% 1.1mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	5.67% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.86% 0.14mg	6.75% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	9.6% 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	61% 244μg	32.2% 129μg	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	39.2% 35.3mg	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	21.3% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	692% 830μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potherb Jute	Boiled Kale	Recommended Dietary Allowance
Calcium	41.3% 413mg	29.8% 298mg	1000mg per day for Men 19-50 years
Copper	56.2% 0.51mg	14.8% 0.13mg	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	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	10.6% 0.24mg	46.8% 1.08mg	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	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	32.6% 1109mg	8.4% 286mg	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	1.06% 16mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	14.3% 1.57mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	4.7% 174g	4.8% 178g	3700g per day for Men 19-50 years

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

• Raw Potherb Jute has 1.9 times more Vitamin A, 2.1 times more Vitamin B1, 3.9 times more Vitamin B2, 2.8 times more Vitamin B3, 9.5 times more Vitamin B6, 1.9 times more Vitamin B9 and 2.1 times more Vitamin C than Boiled and Drained Kale.
• While Boiled and Drained Kale contains 2.4 times more Vitamin B5 than Raw Potherb Jute.
• Both Raw Potherb Jute as well as Boiled and Drained Kale have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Potherb Jute vs Boiled Kale:

• Raw Potherb Jute has 1.4 times more Calcium, 3.8 times more Copper, 5.7 times more Iron, 2.6 times more Magnesium, 2 times more Phosphorus, 3.9 times more Potassium and 2.9 times more Zinc than Boiled and Drained Kale.
• While Boiled and Drained Kale contains 4.4 times more Manganese and 2 times more Sodium than Raw Potherb Jute.
• Both Raw Potherb Jute and Boiled and Drained Kale have similar amounts of Selenium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Potherb Jute has 1.6 times more Protein than Boiled and Drained Kale.
• While Boiled and Drained Kale contains 4.8 times more Fat, 185.5 times more Omega 3 and 2.4 times more Omega 6 than Raw Potherb Jute.
• Both Raw Potherb Jute and Boiled and Drained Kale have similar amounts of Energy and Carbohydrate per 7 oz.
• Both Raw Potherb Jute as well as Boiled and Drained Kale have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.