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Comparing Nutrients in 100 grams Boiled KaleVS Boiled Potherb Jute

Macros Ratio

Protein Fat Carbs

Boiled Kale
27%
25%
48%
Boiled Potherb Jute
32%
4%
64%
100 g ▼

Macro Nutrients

1.24%36kcal
Energy
1.28%37kcal
36 kcalvs37 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.25%1.2g
Fat
0.21%0.2g
1.2 gvs0.2 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.55%0.18g
Saturated Fat
0.094%0.03g
0.18 gvs0.03 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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23%0.37g
Omega 3
0.13%0.002g
0.37 gvs0.002 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.7%0.29g
Omega 6
0.55%0.094g
0.29 gvs0.094 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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4.08%5.3g
Carbohydrate
5.6%7.3g
5.3 gvs7.3 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.67%1.2g
Sugars
1.38%1g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.2 gvs1 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.58%0.42g
Fructose
NA
≤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]
0.42 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.54g
Glucose
NA
0.54 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.25g
Sucrose
NA
0.25 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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10.5%4g
Fiber
5.26%2g
4 gvs2 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
5.25%2.94g
Protein
6.57%3.68g
2.94 gvs3.68 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

16.2%146μg
Vitamin A
28.8%259μg
RAE, retinol activity equivalents
146 μgvs259 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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5.25%0.063mg
Vitamin B1
7.6%0.091mg
Thiamine
0.063 mgvs0.091 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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10.8%0.14mg
Vitamin B2
14.8%0.19mg
Riboflavin
0.14 mgvs0.19 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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2.86%0.46mg
Vitamin B3
5.56%0.89mg
Niacin, nicotinic acid, niacinamide
0.46 mgvs0.89 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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3.4%0.17mg
Vitamin B5
1.44%0.072mg
Pantothenic acid
0.17 mgvs0.072 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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4.85%0.063mg
Vitamin B6
44%0.57mg
Pyridoxine
0.063 mgvs0.57 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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16.3%65μg
Vitamin B9
26%104μg
Folates and Folic Acid
65 μgvs104 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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19.8%18mg
Vitamin C
36.7%33mg
Ascorbic acid
18 mgvs33 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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10.7%1.6mg
Vitamin E
4.67%0.7mg
Tocopherols and Tocotrienols
1.6 mgvs0.7 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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349%419μg
Vitamin K
90%108μg
Phytomenadione or phylloquinone
419 μgvs108 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

15%150mg
Calcium
21%211mg
150 mgvs211 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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7.44%0.067mg
Copper
28.3%0.26mg
0.067 mgvs0.26 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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10.5%0.84mg
Iron
39.3%3.14mg
0.84 mgvs3.14 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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5.95%25mg
Magnesium
14.8%62mg
25 mgvs62 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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23.6%0.54mg
Manganese
5.35%0.12mg
0.54 mgvs0.12 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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6%42mg
Phosphorus
10.3%72mg
42 mgvs72 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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4.24%144mg
Potassium
16%550mg
144 mgvs550 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.64%0.9μg
Selenium
1.64%0.9μg
0.9 μgvs0.9 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.07%16mg
Sodium
0.73%11mg
16 mgvs11 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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2.45%0.27mg
Zinc
7.2%0.79mg
0.27 mgvs0.79 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.43%90g
Water
2.36%87g
90 gvs87 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Boiled Kale vs Boiled Potherb Jute:
Comparing minerals per 100 grams for Boiled Kale vs Boiled Potherb Jute:
Comparison of macro-nutrients per 100 grams:



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