Comparing Nutrients in 100 grams Boiled Potherb Jute VS Kale

Macros Ratio

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

Macro Nutrients

	Boiled Potherb Jute	Kale	Recommended Dietary Allowance
Energy	1.28% 37kcal	1.2% 35kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	1.54% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.094% 0.03g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	23.6% 0.38g	1.6g per day for Men 19-50 years
Omega 6	0.55% 0.094g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.6% 7.3g	3.4% 4.4g	130g per day for Men 19-50 years
Sugars	1.38% 1g	1.37% 0.99g	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	0.57% 0.41g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.18g	g per day for Men 19-50 years
Fiber	5.26% 2g	10.8% 4.1g	38g per day for Men 19-50 years
Protein	6.57% 3.68g	5.2% 2.92g	56g per day for Men 19-50 years

Vitamins

	Boiled Potherb Jute	Kale	Recommended Dietary Allowance
Vitamin A	28.8% 259μg	26.8% 241μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	9.4% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.8% 0.19mg	26.7% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.56% 0.89mg	7.38% 1.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.44% 0.072mg	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44% 0.57mg	11.3% 0.15mg	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	26% 104μg	15.5% 62μg	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	36.7% 33mg	104% 93mg	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	4.67% 0.7mg	4.4% 0.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	90% 108μg	325% 390μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potherb Jute	Kale	Recommended Dietary Allowance
Calcium	21% 211mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	28.3% 0.26mg	5.9% 0.053mg	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	39.3% 3.14mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	14.8% 62mg	7.86% 33mg	420mg per day for Men 19-50 years
Manganese	5.35% 0.12mg	40% 0.92mg	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	10.3% 72mg	7.86% 55mg	700mg per day for Men 19-50 years
Potassium	16% 550mg	10.2% 348mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	3.53% 53mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	3.55% 0.39mg	11mg per day for Men 19-50 years
Water	2.36% 87g	2.42% 89.6g	3700g per day for Men 19-50 years

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

• Boiled and Drained Potherb Jute has 3.9 times more Vitamin B6 and 1.7 times more Vitamin B9 than Raw Kale.
• While Raw Kale contains 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.
• Both Boiled and Drained Potherb Jute and Raw Kale have similar amounts of Vitamin A, Vitamin B1 and Vitamin E per 100 g.
• Both Boiled and Drained Potherb Jute as well as Raw Kale have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Potherb Jute vs Kale:

• Boiled and Drained Potherb Jute has 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.
• While Raw Kale contains 7.5 times more Manganese and 4.8 times more Sodium than Boiled and Drained Potherb Jute.
• Both Boiled and Drained Potherb Jute and Raw Kale have similar amounts of Calcium, Selenium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Potherb Jute has 1.6 times more Carbohydrate and 1.3 times more Protein than Raw Kale.
• While Raw Kale contains 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.
• Both Boiled and Drained Potherb Jute and Raw Kale have similar amounts of Energy and Sugars per 100 g.
• Both Boiled and Drained Potherb Jute as well as Raw Kale have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.