Comparing Nutrients in 100 grams Potherb Jute VS Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Potherb Jute	42%	5%	53%
Navy Beans	26%	4%	70%

Macro Nutrients

	Potherb Jute	Navy Beans	Recommended Dietary Allowance
Energy	1.17% 34kcal	11.6% 337kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	33.6% 0.54g	1.6g per day for Men 19-50 years
Omega 6	0.69% 0.12g	1.97% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	4.46% 5.8g	46.7% 60.8g	130g per day for Men 19-50 years
Sugars	NA	5.35% 3.88g	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% 0g	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	% 0.21g	g per day for Men 19-50 years
Sucrose	NA	% 3.33g	g per day for Men 19-50 years
Fiber	NA	40.3% 15.3g	38g per day for Men 19-50 years
Protein	8.3% 4.65g	40% 22.3g	56g per day for Men 19-50 years

Vitamins

	Potherb Jute	Navy Beans	Recommended Dietary Allowance
Vitamin A	31% 278μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	64.6% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42% 0.55mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.88% 1.26mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.44% 0.072mg	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	33% 0.43mg	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	91% 364μg	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	41% 37mg	NA	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	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.1% 2.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potherb Jute	Navy Beans	Recommended Dietary Allowance
Calcium	21% 208mg	14.7% 147mg	1000mg per day for Men 19-50 years
Copper	28.3% 0.26mg	93% 0.83mg	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	59.5% 4.76mg	68.6% 5.5mg	8mg per day for Men 19-50 years
Magnesium	15.2% 64mg	41.7% 175mg	420mg per day for Men 19-50 years
Manganese	5.35% 0.12mg	61.7% 1.4mg	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	12% 83mg	58% 407mg	700mg per day for Men 19-50 years
Potassium	16.4% 559mg	35% 1185mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	0.53% 8mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	33% 3.65mg	11mg per day for Men 19-50 years
Water	2.37% 87.7g	0.33% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Potherb Jute VS Navy Beans per 100 g

Compare the macro and micronutrient content in 100 g of Potherb Jute versus 100 g of Navy Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Potherb Jute have more Vitamin A, 3.3 times more Vitamin B2 and 1.4 times more Vitamin B6 than Navy Beans.
• While 100 g of Raw Navy Beans contain 5.8 times more Vitamin B1, 1.7 times more Vitamin B3, 10.3 times more Vitamin B5 and 3 times more Vitamin B9 than Raw Potherb Jute.
• 100 grams of Potherb Jute have insufficient amounts of Vitamin B5
• 100 grams of Navy Beans have insufficient amounts of Vitamin A
• Both Raw Potherb Jute as well as Raw Navy Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Potherb Jute vs Navy Beans:

• 100 grams of Potherb Jute have 1.4 times more Calcium and 7.2 times more Water than Navy Beans.
• While 100 g of Raw Navy Beans contain 3.3 times more Copper, 2.7 times more Magnesium, 11.5 times more Manganese, 4.9 times more Phosphorus, 2.1 times more Potassium, 12.2 times more Selenium and 4.6 times more Zinc than Raw Potherb Jute.
• Both Potherb Jute and Navy Beans contain similar levels of Iron per 100 grams.
• 100 grams of Potherb Jute lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Navy Beans contain 9.9 times more Energy, 269 times more Omega 3, 10.5 times more Carbohydrate and 4.8 times more Protein than Raw Potherb Jute.
• 100 grams of Potherb Jute provide inadequate amounts of Energy and Omega 3
• Both Raw Potherb Jute as well as Raw Navy Beans provide inadequate amounts of Omega 6 in 100 grams.