Comparing Nutrients in 300 calories Boiled Potherb Jute with SaltVS Boiled Kale with Salt

Weight per 300 calories

Boiled Potherb Jute with Salt

811g

Boiled Kale with Salt

682g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 300 calories - Boiled Potherb Jute with Salt or Boiled Kale with Salt?

Macros Ratio

Protein Fat Carbs

Boiled Potherb Jute with Salt

32%

64%

Boiled Kale with Salt

27%

25%

48%

300 kcal ▼

Macro Nutrients

Boiled Potherb Jute with Saltvs Boiled Kale with Salt

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.67%1.62g

Fat

8.5%8.25g

1.62 gvs8.25 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.76%0.24g

Saturated Fat

3.32%1.06g

0.24 gvs1.06 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1%0.016g

Omega 3

141%2.26g

0.016 gvs2.26 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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4.5%0.76g

Omega 6

10.2%1.74g

0.76 gvs1.74 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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45.5%59g

Carbohydrate

27.8%36g

59 gvs36 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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11%8.1g

Sugars

11.4%8.25g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

8.1 gvs8.25 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

3.95%2.86g

≤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]

NA gvs2.86 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%3.7g

NA gvs3.7 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%1.7g

NA gvs1.7 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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42.7%16.2g

Fiber

41.3%15.7g

16.2 gvs15.7 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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53.3%30g

Protein

35.8%20g

30 gvs20 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Boiled Potherb Jute with Saltvs Boiled Kale with Salt

233%2100μg

Vitamin A

111%995μg

RAE, retinol activity equivalents

2100 μgvs995 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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61.5%0.74mg

Vitamin B1

35.8%0.43mg

Thiamine

0.74 mgvs0.43 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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120%1.56mg

Vitamin B2

73.4%0.95mg

Riboflavin

1.56 mgvs0.95 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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45%7.2mg

Vitamin B3

19.5%3.1mg

Niacin, nicotinic acid, niacinamide

7.2 mgvs3.1 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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11.7%0.58mg

Vitamin B5

23%1.16mg

Pantothenic acid

0.58 mgvs1.16 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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356%4.62mg

Vitamin B6

33%0.43mg

Pyridoxine

4.62 mgvs0.43 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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211%843μg

Vitamin B9

111%443μg

Folates and Folic Acid

843 μgvs443 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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297%268mg

Vitamin C

135%121mg

Ascorbic acid

268 mgvs121 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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3.8%0.57mg

Vitamin E

73%11mg

Tocopherols and Tocotrienols

0.57 mgvs11 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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730%876μg

Vitamin K

2378%2853μg

Phytomenadione or phylloquinone

876 μgvs2853 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Potherb Jute with Saltvs Boiled Kale with Salt

171%1711mg

Calcium

102%1023mg

1711 mgvs1023 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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230%2.07mg

Copper

50.8%0.46mg

2.07 mgvs0.46 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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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318%25.5mg

Iron

71.6%5.73mg

25.5 mgvs5.73 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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120%503mg

Magnesium

40.6%170mg

503 mgvs170 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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43.4%1mg

Manganese

161%3.7mg

1 mgvs3.7 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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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83.4%584mg

Phosphorus

41%286mg

584 mgvs286 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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131%4459mg

Potassium

29%982mg

4459 mgvs982 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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13.3%7.3μg

Selenium

12.4%6.8μg

7.3 μgvs6.8 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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134%2003mg

Sodium

115%1718mg

2003 mgvs1718 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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58.2%6.4mg

Zinc

16.7%1.84mg

6.4 mgvs1.84 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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19%707g

Water

16.6%612g

707 gvs612 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Boiled Potherb Jute with Salt vs Boiled Kale with Salt:

Boiled and Drained Potherb Jute with Salt has 2.1 times more Vitamin A, 1.7 times more Vitamin B1, 1.6 times more Vitamin B2, 2.3 times more Vitamin B3, 10.8 times more Vitamin B6, 1.9 times more Vitamin B9 and 2.2 times more Vitamin C than Boiled and Drained Kale with Salt.
While Boiled and Drained Kale with Salt contains 2 times more Vitamin B5, 19.3 times more Vitamin E and 3.3 times more Vitamin K than Boiled and Drained Potherb Jute with Salt.
Both Boiled and Drained Potherb Jute with Salt as well as Boiled and Drained Kale with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Potherb Jute with Salt vs Boiled Kale with Salt:

Boiled and Drained Potherb Jute with Salt has 1.7 times more Calcium, 4.5 times more Copper, 4.4 times more Iron, 2.9 times more Magnesium, 2 times more Phosphorus, 4.5 times more Potassium and 3.5 times more Zinc than Boiled and Drained Kale with Salt.
While Boiled and Drained Kale with Salt contains 3.7 times more Manganese than Boiled and Drained Potherb Jute with Salt.
Both Boiled and Drained Potherb Jute with Salt and Boiled and Drained Kale with Salt have similar amounts of Selenium, Sodium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Potherb Jute with Salt has 1.6 times more Carbohydrate and 1.5 times more Protein than Boiled and Drained Kale with Salt.
While Boiled and Drained Kale with Salt contains 5.1 times more Fat, 4.4 times more Saturated Fat, 139.2 times more Omega 3 and 2.3 times more Omega 6 than Boiled and Drained Potherb Jute with Salt.
Both Boiled and Drained Potherb Jute with Salt and Boiled and Drained Kale with Salt have similar amounts of Energy, Sugars and Fiber per 300 kcal.
Both Boiled and Drained Potherb Jute with Salt as well as Boiled and Drained Kale with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled Potherb Jute with SaltVS Cooked Frozen Kale with SaltBoiled Kale with SaltVS Cooked Frozen Kale with Salt

Compare Foods

Comparing Nutrients in 300 calories Boiled Potherb Jute with SaltVS Boiled Kale with Salt

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Potherb Jute with Salt or Boiled Kale with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: