Comparing Nutrients in 100 grams Carrots VS Potherb Jute

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Potherb Jute	42%	5%	53%

Macro Nutrients

	Carrots	Potherb Jute	Recommended Dietary Allowance
Energy	1.4% 41kcal	1.17% 34kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.032g	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	0.69% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.37% 9.6g	4.46% 5.8g	130g per day for Men 19-50 years
Sugars	6.54% 4.74g	NA	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	0.76% 0.55g	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	% 0.59g	NA	g per day for Men 19-50 years
Sucrose	% 3.6g	NA	g per day for Men 19-50 years
Fiber	7.37% 2.8g	NA	38g per day for Men 19-50 years
Protein	1.66% 0.93g	8.3% 4.65g	56g per day for Men 19-50 years

Vitamins

	Carrots	Potherb Jute	Recommended Dietary Allowance
Vitamin A	93% 835μg	31% 278μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	42% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.14% 0.98mg	7.88% 1.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.46% 0.27mg	1.44% 0.072mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.4% 2.22μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.75% 19μg	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	6.56% 5.9mg	41% 37mg	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	4.4% 0.66mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Potherb Jute	Recommended Dietary Allowance
Calcium	3.3% 33mg	21% 208mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	28.3% 0.26mg	0.9mg per day for Men 19-50 years
Fluoride	0.08% 3.2μg	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	3.75% 0.3mg	59.5% 4.76mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	15.2% 64mg	420mg per day for Men 19-50 years
Manganese	6.2% 0.14mg	5.35% 0.12mg	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	5% 35mg	12% 83mg	700mg per day for Men 19-50 years
Potassium	9.4% 320mg	16.4% 559mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	0.53% 8mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	2.4% 88.3g	2.37% 87.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Carrots vs Potherb Jute:

• Raw Carrots have 3 times more Vitamin A and 3.8 times more Vitamin B5 than Raw Potherb Jute.
• While Raw Potherb Jute contains 2 times more Vitamin B1, 9.4 times more Vitamin B2, 1.3 times more Vitamin B3, 4.3 times more Vitamin B6, 6.5 times more Vitamin B9 and 6.3 times more Vitamin C than Raw Carrots.
• Both Raw Carrots as well as Raw Potherb Jute have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Carrots vs Potherb Jute:

• Raw Carrots have 8.6 times more Sodium than Raw Potherb Jute.
• While Raw Potherb Jute contains 6.3 times more Calcium, 5.7 times more Copper, 15.9 times more Iron, 5.3 times more Magnesium, 2.4 times more Phosphorus, 1.7 times more Potassium, 9 times more Selenium and 3.3 times more Zinc than Raw Carrots.
• Both Raw Carrots and Raw Potherb Jute have similar amounts of Manganese and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Carrots have 1.2 times more Energy and 1.7 times more Carbohydrate than Raw Potherb Jute.
• While Raw Potherb Jute contains 5 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Raw Potherb Jute have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.