Comparing Nutrients in 100 grams Jew's Ear VS Boiled Potherb Jute

Macros Ratio

	Protein	Fat	Carbs
Jew's Ear	7%	1%	92%
Boiled Potherb Jute	32%	4%	64%

Macro Nutrients

	Jew's Ear	Boiled Potherb Jute	Recommended Dietary Allowance
Energy	0.86% 25kcal	1.28% 37kcal	2900kcal per day for Men 19-50 years
Fat	0.041% 0.04g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	NA	0.094% 0.03g	32g per day for Men 19-50 years
Omega 3	NA	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	NA	0.55% 0.094g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.2% 6.75g	5.6% 7.3g	130g per day for Men 19-50 years
Sugars	NA	1.38% 1g	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	NA	5.26% 2g	38g per day for Men 19-50 years
Protein	0.86% 0.48g	6.57% 3.68g	56g per day for Men 19-50 years

Vitamins

	Jew's Ear	Boiled Potherb Jute	Recommended Dietary Allowance
Vitamin A	0% 0μg	28.8% 259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.75% 0.081mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.7% 0.2mg	14.8% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.44% 0.07mg	5.56% 0.89mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	1.44% 0.072mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.77% 0.088mg	44% 0.57mg	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	4.75% 19μg	26% 104μg	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	0.67% 0.6mg	36.7% 33mg	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	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	90% 108μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jew's Ear	Boiled Potherb Jute	Recommended Dietary Allowance
Calcium	1.6% 16mg	21% 211mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.45mg	28.3% 0.26mg	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	7% 0.56mg	39.3% 3.14mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	14.8% 62mg	420mg per day for Men 19-50 years
Manganese	4.4% 0.1mg	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	2% 14mg	10.3% 72mg	700mg per day for Men 19-50 years
Potassium	1.26% 43mg	16% 550mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	6% 0.66mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.36% 87g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Jew's Ear vs Boiled Potherb Jute:

• Raw Jew's Ear has 27.6 times more Vitamin B5 than Boiled and Drained Potherb Jute.
• While Boiled and Drained Potherb Jute contains more Vitamin A, 12.7 times more Vitamin B3, 6.5 times more Vitamin B6, 5.5 times more Vitamin B9 and 55 times more Vitamin C than Raw Jew's Ear.
• Both Raw Jew's Ear and Boiled and Drained Potherb Jute have similar amounts of Vitamin B1 and Vitamin B2 per 100 g.
• Both Raw Jew's Ear as well as Boiled and Drained Potherb Jute have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Jew's Ear vs Boiled Potherb Jute:

• Raw Jew's Ear has 1.7 times more Copper and 12.3 times more Selenium than Boiled and Drained Potherb Jute.
• While Boiled and Drained Potherb Jute contains 13.2 times more Calcium, 5.6 times more Iron, 2.5 times more Magnesium, 5.1 times more Phosphorus and 12.8 times more Potassium than Raw Jew's Ear.
• Both Raw Jew's Ear and Boiled and Drained Potherb Jute have similar amounts of Manganese, Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Potherb Jute contains 1.5 times more Energy and 7.7 times more Protein than Raw Jew's Ear.
• Both Raw Jew's Ear and Boiled and Drained Potherb Jute have similar amounts of Carbohydrate per 100 g.
• Both Raw Jew's Ear as well as Boiled and Drained Potherb Jute have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.