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

Macros Ratio

	Protein	Fat	Carbs
Boiled Kale with Salt	27%	25%	48%
Boiled Potherb Jute with Salt	32%	4%	64%

Macro Nutrients

	Boiled Kale with Salt	Boiled Potherb Jute with Salt	Recommended Dietary Allowance
Energy	3% 87.3kcal	2.53% 73.4kcal	2900kcal per day for Men 19-50 years
Fat	2.48% 2.4g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.97% 0.31g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	41% 0.66g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	2.98% 0.51g	1.1% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.1% 10.5g	11% 14.5g	130g per day for Men 19-50 years
Sugars	3.3% 2.4g	2.74% 2g	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	1.15% 0.83g	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	% 1.07g	NA	g per day for Men 19-50 years
Sucrose	% 0.5g	NA	g per day for Men 19-50 years
Fiber	12% 4.56g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	10.4% 5.83g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Kale with Salt	Boiled Potherb Jute with Salt	Recommended Dietary Allowance
Vitamin A	32% 290μg	57% 514μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.75% 0.34mg	2.86% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	87% 1.13mg	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	32.2% 129μg	51.6% 206μg	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	39.2% 35.3mg	72.8% 65.5mg	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	21.3% 3.2mg	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	692% 830μg	179% 214μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kale with Salt	Boiled Potherb Jute with Salt	Recommended Dietary Allowance
Calcium	29.8% 298mg	42% 419mg	1000mg per day for Men 19-50 years
Copper	14.8% 0.13mg	56.2% 0.51mg	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	21% 1.67mg	78% 6.23mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	46.8% 1.08mg	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	12% 83.3mg	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	8.4% 286mg	32% 1091mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	33.3% 500mg	32.7% 490mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	14.3% 1.57mg	11mg per day for Men 19-50 years
Water	4.8% 178g	4.67% 173g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Boiled Kale with Salt have 2.4 times more Vitamin B5, 23 times more Vitamin E and 3.9 times more Vitamin K than Boiled Potherb Jute with Salt.
• While 7 oz of Boiled and Drained Potherb Jute with Salt contain 1.8 times more Vitamin A, 1.4 times more Vitamin B1, 1.4 times more Vitamin B2, 1.9 times more Vitamin B3, 9 times more Vitamin B6, 1.6 times more Vitamin B9 and 1.9 times more Vitamin C than Boiled and Drained Kale with Salt.
• 7 ounces of Boiled Potherb Jute with Salt have insufficient amounts of Vitamin B5 and Vitamin E
• Both Boiled and Drained Kale with Salt as well as Boiled and Drained Potherb Jute with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Boiled Kale with Salt have 4.4 times more Manganese than Boiled Potherb Jute with Salt.
• While 7 oz of Boiled and Drained Potherb Jute with Salt contain 1.4 times more Calcium, 3.8 times more Copper, 3.7 times more Iron, 2.5 times more Magnesium, 1.7 times more Phosphorus, 3.8 times more Potassium and 2.9 times more Zinc than Boiled and Drained Kale with Salt.
• Both Boiled Kale with Salt and Boiled Potherb Jute with Salt contain similar levels of Sodium and Water per seven ounces.
• Both Boiled and Drained Kale with Salt as well as Boiled and Drained Potherb Jute with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Kale with Salt have 165.5 times more Omega 3 than Boiled Potherb Jute with Salt.
• While 7 oz of Boiled and Drained Potherb Jute with Salt contain 1.4 times more Carbohydrate and 1.3 times more Protein than Boiled and Drained Kale with Salt.
• Both Boiled Kale with Salt and Boiled Potherb Jute with Salt offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Boiled Potherb Jute with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Kale with Salt as well as Boiled and Drained Potherb Jute with Salt provide inadequate amounts of Energy and Omega 6 in seven ounces.