Comparing Nutrients in 7 ounces Potherb Jute VS Kale

Macros Ratio

	Protein	Fat	Carbs
Potherb Jute	42%	5%	53%
Kale	27%	31%	42%

Macro Nutrients

	Potherb Jute	Kale	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	3.05% 2.96g	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	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	3.4% 0.58g	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	6.75% 8.77g	130g per day for Men 19-50 years
Sugars	NA	2.7% 1.96g	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	1.12% 0.81g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	NA	% 0.36g	g per day for Men 19-50 years
Fiber	NA	21.4% 8.14g	38g per day for Men 19-50 years
Protein	16.5% 9.23g	10.3% 5.8g	56g per day for Men 19-50 years

Vitamins

	Potherb Jute	Kale	Recommended Dietary Allowance
Vitamin A	61.3% 552μg	53% 478μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	18.7% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83.3% 1.1mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	14.6% 2.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.86% 0.14mg	14.7% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	22.4% 0.29mg	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	30.8% 123μg	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	206% 185mg	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	8.73% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	644% 773μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potherb Jute	Kale	Recommended Dietary Allowance
Calcium	41.3% 413mg	50.4% 504mg	1000mg per day for Men 19-50 years
Copper	56.2% 0.51mg	11.7% 0.11mg	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	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	15.6% 65.5mg	420mg per day for Men 19-50 years
Manganese	10.6% 0.24mg	79.4% 1.83mg	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	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	32.6% 1109mg	20.3% 691mg	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	7% 105mg	1500mg per day for Men 19-50 years
Zinc	14.3% 1.57mg	7.04% 0.77mg	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 Kale:

• Raw Potherb Jute has 1.6 times more Vitamin B2, 4.1 times more Vitamin B6 and 2 times more Vitamin B9 than Raw Kale.
• While Raw Kale contains 5.1 times more Vitamin B5 and 2.5 times more Vitamin C than Raw Potherb Jute.
• Both Raw Potherb Jute and Raw Kale have similar amounts of Vitamin A, Vitamin B1 and Vitamin B3 per 7 oz.
• Both Raw Potherb Jute as well as Raw Kale have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Potherb Jute vs Kale:

• Raw Potherb Jute has 4.8 times more Copper, 3 times more Iron, 1.9 times more Magnesium, 1.5 times more Phosphorus, 1.6 times more Potassium and 2 times more Zinc than Raw Kale.
• While Raw Kale contains 7.5 times more Manganese and 6.6 times more Sodium than Raw Potherb Jute.
• Both Raw Potherb Jute and Raw Kale have similar amounts of Calcium, Selenium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Potherb Jute has 1.3 times more Carbohydrate and 1.6 times more Protein than Raw Kale.
• While Raw Kale contains 6 times more Fat, 189 times more Omega 3 and 2.5 times more Omega 6 than Raw Potherb Jute.
• Both Raw Potherb Jute and Raw Kale have similar amounts of Energy per 7 oz.
• Both Raw Potherb Jute as well as Raw Kale have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.