Comparing Nutrients in 7 ounces Frozen Kale VS Boiled Potherb Jute

Macros Ratio

	Protein	Fat	Carbs
Frozen Kale	31%	12%	57%
Boiled Potherb Jute	32%	4%	64%

Macro Nutrients

	Frozen Kale	Boiled Potherb Jute	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	2.53% 73.4kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	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	7.45% 9.7g	11% 14.5g	130g per day for Men 19-50 years
Sugars	2.33% 1.7g	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	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	10.4% 3.97g	38g per day for Men 19-50 years
Protein	9.43% 5.28g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Kale	Boiled Potherb Jute	Recommended Dietary Allowance
Vitamin A	45.4% 409μg	57% 514μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.26% 0.11mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.66% 1.4mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.06% 0.1mg	2.86% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.7% 0.18mg	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	8.43% 33.7μg	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	86.7% 78mg	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	7.54% 1.13mg	9.26% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	552% 662μg	179% 214μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Kale	Boiled Potherb Jute	Recommended Dietary Allowance
Calcium	27% 270mg	42% 419mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	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	23% 1.85mg	78% 6.23mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	38.2% 0.88mg	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	8.22% 57.5mg	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	19.4% 661mg	32% 1091mg	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	2% 29.8mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	14.3% 1.57mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.67% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Kale VS Boiled Potherb Jute per 7 oz

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

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

• 7 ounces of Frozen Kale have 3.1 times more Vitamin K than Boiled Potherb Jute.
• While 7 oz of Boiled and Drained Potherb Jute contain 1.3 times more Vitamin A, 1.6 times more Vitamin B1, 1.7 times more Vitamin B2, 1.3 times more Vitamin B3, 6.3 times more Vitamin B6 and 6.1 times more Vitamin B9 than Frozen Kale, Unprepared.
• Both Frozen Kale and Boiled Potherb Jute provide similar amounts of Vitamin C and Vitamin E per seven ounces.
• Both Frozen Kale, Unprepared as well as Boiled and Drained Potherb Jute have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Kale have 3.6 times more Manganese than Boiled Potherb Jute.
• While 7 oz of Boiled and Drained Potherb Jute contain 1.6 times more Calcium, 5.5 times more Copper, 3.4 times more Iron, 3.4 times more Magnesium, 2.5 times more Phosphorus, 1.7 times more Potassium and 4.4 times more Zinc than Frozen Kale, Unprepared.
• Both Frozen Kale and Boiled Potherb Jute contain similar levels of Water per seven ounces.
• 7 ounces of Frozen Kale lack sufficient amounts of Zinc
• Both Frozen Kale, Unprepared as well as Boiled and Drained Potherb Jute lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Kale have 58.5 times more Omega 3 than Boiled Potherb Jute.
• While 7 oz of Boiled and Drained Potherb Jute contain 1.5 times more Carbohydrate and 1.4 times more Protein than Frozen Kale, Unprepared.
• Both Frozen Kale and Boiled Potherb Jute offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Boiled Potherb Jute provide inadequate amounts of Omega 3
• Both Frozen Kale, Unprepared as well as Boiled and Drained Potherb Jute provide inadequate amounts of Energy and Omega 6 in seven ounces.