Comparing Nutrients in 7 ounces Kale VS Boiled Potherb Jute

Macros Ratio

	Protein	Fat	Carbs
Kale	27%	31%	42%
Boiled Potherb Jute	32%	4%	64%

Macro Nutrients

	Kale	Boiled Potherb Jute	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	2.53% 73.4kcal	2900kcal per day for Men 19-50 years
Fat	3.05% 2.96g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	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	6.75% 8.77g	11% 14.5g	130g per day for Men 19-50 years
Sugars	2.7% 1.96g	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	1.12% 0.81g	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	% 0.79g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	21.4% 8.14g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	10.3% 5.8g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Kale	Boiled Potherb Jute	Recommended Dietary Allowance
Vitamin A	53% 478μg	57% 514μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.7% 0.22mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53% 0.69mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.6% 2.34mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.73mg	2.86% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.4% 0.29mg	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	30.8% 123μg	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	206% 185mg	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	8.73% 1.3mg	9.26% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	644% 773μg	179% 214μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kale	Boiled Potherb Jute	Recommended Dietary Allowance
Calcium	50.4% 504mg	42% 419mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.11mg	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	39.7% 3.18mg	78% 6.23mg	8mg per day for Men 19-50 years
Magnesium	15.6% 65.5mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	79.4% 1.83mg	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	15.6% 109mg	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	20.3% 691mg	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	7% 105mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	7.04% 0.77mg	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

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

• Raw Kale has 1.2 times more Vitamin B1, 1.8 times more Vitamin B2, 1.3 times more Vitamin B3, 5.1 times more Vitamin B5, 2.8 times more Vitamin C and 3.6 times more Vitamin K than Boiled and Drained Potherb Jute.
• While Boiled and Drained Potherb Jute contains 3.9 times more Vitamin B6 and 1.7 times more Vitamin B9 than Raw Kale.
• Both Raw Kale and Boiled and Drained Potherb Jute have similar amounts of Vitamin A and Vitamin E per 7 oz.
• Both Raw Kale as well as Boiled and Drained Potherb Jute have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Raw Kale has 1.2 times more Calcium, 7.5 times more Manganese and 4.8 times more Sodium than Boiled and Drained Potherb Jute.
• While Boiled and Drained Potherb Jute contains 4.8 times more Copper, 2 times more Iron, 1.9 times more Magnesium, 1.3 times more Phosphorus, 1.6 times more Potassium and 2 times more Zinc than Raw Kale.
• Both Raw Kale and Boiled and Drained Potherb Jute have similar amounts of Selenium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Kale has 7.5 times more Fat, 189 times more Omega 3, 3.1 times more Omega 6 and 2.1 times more Fiber than Boiled and Drained Potherb Jute.
• While Boiled and Drained Potherb Jute contains 1.6 times more Carbohydrate and 1.3 times more Protein than Raw Kale.
• Both Raw Kale and Boiled and Drained Potherb Jute have similar amounts of Energy and Sugars per 7 oz.
• Both Raw Kale as well as Boiled and Drained Potherb Jute have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.