Comparing Nutrients in 100 grams Cooked Frozen Kale VS Boiled Potherb Jute

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Kale	27%	25%	48%
Boiled Potherb Jute	32%	4%	64%

Macro Nutrients

	Cooked Frozen Kale	Boiled Potherb Jute	Recommended Dietary Allowance
Energy	1.24% 36kcal	1.28% 37kcal	2900kcal per day for Men 19-50 years
Fat	1.25% 1.2g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.094% 0.03g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	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	4.08% 5.3g	5.6% 7.3g	130g per day for Men 19-50 years
Sugars	1.67% 1.2g	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	0.58% 0.42g	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	% 0.54g	NA	g per day for Men 19-50 years
Sucrose	% 0.25g	NA	g per day for Men 19-50 years
Fiber	6.05% 2.3g	5.26% 2g	38g per day for Men 19-50 years
Protein	5.25% 2.94g	6.57% 3.68g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Kale	Boiled Potherb Jute	Recommended Dietary Allowance
Vitamin A	16.2% 146μg	28.8% 259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.25% 0.063mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	14.8% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.86% 0.46mg	5.56% 0.89mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.4% 0.17mg	1.44% 0.072mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.85% 0.063mg	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	16.3% 65μg	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	19.8% 18mg	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	10.7% 1.6mg	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	349% 419μg	90% 108μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Kale	Boiled Potherb Jute	Recommended Dietary Allowance
Calcium	15% 150mg	21% 211mg	1000mg per day for Men 19-50 years
Copper	7.44% 0.067mg	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	10.5% 0.84mg	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	23.6% 0.54mg	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	6% 42mg	10.3% 72mg	700mg per day for Men 19-50 years
Potassium	4.24% 144mg	16% 550mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	2.43% 90g	2.36% 87g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Kale VS Boiled Potherb Jute per 100 g

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

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

• 100 grams of Cooked Frozen Kale have 2.4 times more Vitamin B5, 2.3 times more Vitamin E and 3.9 times more Vitamin K than Boiled Potherb Jute.
• While 100 g of Boiled and Drained Potherb Jute contain 1.8 times more Vitamin A, 1.4 times more Vitamin B1, 1.4 times more Vitamin B2, 1.9 times more Vitamin B3, 9 times more Vitamin B6, 1.6 times more Vitamin B9 and 1.9 times more Vitamin C than Boiled and Drained Frozen Kale.
• 100 grams of Boiled Potherb Jute have insufficient amounts of Vitamin B5
• Both Boiled and Drained Frozen Kale as well as Boiled and Drained Potherb Jute have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Cooked Frozen Kale have 4.4 times more Manganese than Boiled Potherb Jute.
• While 100 g of Boiled and Drained Potherb Jute contain 1.4 times more Calcium, 3.8 times more Copper, 3.7 times more Iron, 2.5 times more Magnesium, 1.7 times more Phosphorus, 3.8 times more Potassium and 2.9 times more Zinc than Boiled and Drained Frozen Kale.
• Both Cooked Frozen Kale and Boiled Potherb Jute contain similar levels of Water per 100 grams.
• Both Boiled and Drained Frozen Kale as well as Boiled and Drained Potherb Jute lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Frozen Kale have 168 times more Omega 3 than Boiled Potherb Jute.
• While 100 g of Boiled and Drained Potherb Jute contain 1.4 times more Carbohydrate and 1.3 times more Protein than Boiled and Drained Frozen Kale.
• Both Cooked Frozen Kale and Boiled Potherb Jute offer comparable quantities of Fiber per 100 grams.
• 100 grams of Boiled Potherb Jute provide inadequate amounts of Omega 3
• Both Boiled and Drained Frozen Kale as well as Boiled and Drained Potherb Jute provide inadequate amounts of Energy and Omega 6 in 100 grams.