Comparing Nutrients in 100 calories Jew's Ear VS Potherb Jute

Weight per 100 calories

• Jew's Ear: 400g
• Potherb Jute: 294g

Raw Potherb Jute has 1.4 times more energy per unit of mass than Raw Jew's Ear, which is low in comparison to other foods. Jew's Ear having very low energy density.

Which food has more nutrients per 100 calories - Jew's Ear or Potherb Jute?

Macros Ratio

	Protein	Fat	Carbs
Jew's Ear	7%	1%	92%
Potherb Jute	42%	5%	53%

Macro Nutrients

	Jew's Ear	Potherb Jute	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.76% 0.74g	97g per day for Men 19-50 years
Saturated Fat	NA	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	NA	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	NA	2.02% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.8% 27g	13% 17g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	38g per day for Men 19-50 years
Protein	3.43% 1.92g	24.4% 13.7g	56g per day for Men 19-50 years

Vitamins

	Jew's Ear	Potherb Jute	Recommended Dietary Allowance
Vitamin A	0% 0μg	91% 818μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	32.6% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.8% 0.82mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.75% 0.28mg	23% 3.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	159% 7.96mg	4.24% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	136% 1.76mg	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	19% 76μg	90% 362μg	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	2.67% 2.4mg	121% 109mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jew's Ear	Potherb Jute	Recommended Dietary Allowance
Calcium	6.4% 64mg	61% 612mg	1000mg per day for Men 19-50 years
Copper	198% 1.78mg	83.3% 0.75mg	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	28% 2.24mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	45% 188mg	420mg per day for Men 19-50 years
Manganese	17.6% 0.4mg	15.7% 0.36mg	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	8% 56mg	35% 244mg	700mg per day for Men 19-50 years
Potassium	5.06% 172mg	48.4% 1644mg	3400mg per day for Men 19-50 years
Selenium	80.7% 44.4μg	4.8% 2.65μg	55μg per day for Men 19-50 years
Sodium	2.4% 36mg	1.57% 23.5mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	21% 2.32mg	11mg per day for Men 19-50 years
Water	10% 370g	6.97% 258g	3700g per day for Men 19-50 years

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

• Raw Jew's Ear has 37.6 times more Vitamin B5 than Raw Potherb Jute.
• While Raw Potherb Jute contains more Vitamin A, 2 times more Vitamin B2, 13.2 times more Vitamin B3, 5 times more Vitamin B6, 4.8 times more Vitamin B9 and 45.3 times more Vitamin C than Raw Jew's Ear.
• Both Raw Jew's Ear and Raw Potherb Jute have similar amounts of Vitamin B1 per 100 kcal.
• Both Raw Jew's Ear as well as Raw Potherb Jute have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

• Raw Jew's Ear has 2.4 times more Copper, 16.8 times more Selenium, 1.5 times more Sodium and 1.4 times more Water than Raw Potherb Jute.
• While Raw Potherb Jute contains 9.6 times more Calcium, 6.3 times more Iron, 1.9 times more Magnesium, 4.4 times more Phosphorus and 9.6 times more Potassium than Raw Jew's Ear.
• Both Raw Jew's Ear and Raw Potherb Jute have similar amounts of Manganese and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Jew's Ear has 1.6 times more Carbohydrate than Raw Potherb Jute.
• While Raw Potherb Jute contains 7.1 times more Protein than Raw Jew's Ear.
• Both Raw Jew's Ear and Raw Potherb Jute have similar amounts of Energy per 100 kcal.
• Both Raw Jew's Ear as well as Raw Potherb Jute have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.