Comparing Nutrients in 100 calories OrangesVS Boiled Potherb Jute

Weight per 100 calories

Oranges

213g

Boiled Potherb Jute

270g

Oranges have 1.3 times more energy per 100g than Boiled Potherb Jute. It has low energy density when compared to other foods. Boiled and Drained Potherb Jute having low energy density.

Which food has more nutrients per 100 calories - Oranges or Boiled Potherb Jute?

Macros Ratio

Protein Fat Carbs

Oranges

91%

Boiled Potherb Jute

32%

64%

100 kcal ▼

Macro Nutrients

Orangesvs Boiled Potherb Jute

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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0.26%0.26g

Fat

0.56%0.54g

0.26 gvs0.54 g

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

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0.1%0.032g

Saturated Fat

0.25%0.081g

0.032 gvs0.081 g

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

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0.93%0.015g

Omega 3

0.34%0.005g

0.015 gvs0.005 g

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

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0.23%0.038g

Omega 6

1.5%0.25g

0.038 gvs0.25 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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19.2%25g

Carbohydrate

15%19.7g

25 gvs19.7 g

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

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27.4%20g

Sugars

3.73%2.7g

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

20 gvs2.7 g

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

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Fructose

≤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 gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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13.4%5.1g

Fiber

14.2%5.4g

5.1 gvs5.4 g

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

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3.57%2g

Protein

17.8%9.95g

2 gvs9.95 g

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

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Vitamins

Orangesvs Boiled Potherb Jute

2.6%23.4μg

Vitamin A

77.8%700μg

RAE, retinol activity equivalents

23.4 μgvs700 μg

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

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15.4%0.19mg

Vitamin B1

20.5%0.25mg

Thiamine

0.19 mgvs0.25 mg

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

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6.55%0.085mg

Vitamin B2

40%0.52mg

Riboflavin

0.085 mgvs0.52 mg

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

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3.75%0.6mg

Vitamin B3

15%2.4mg

Niacin, nicotinic acid, niacinamide

0.6 mgvs2.4 mg

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

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10.6%0.53mg

Vitamin B5

3.9%0.19mg

Pantothenic acid

0.53 mgvs0.19 mg

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

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9.8%0.13mg

Vitamin B6

119%1.54mg

Pyridoxine

0.13 mgvs1.54 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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16%64μg

Vitamin B9

70.3%281μg

Folates and Folic Acid

64 μgvs281 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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126%113mg

Vitamin C

99%89mg

Ascorbic acid

113 mgvs89 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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2.55%0.38mg

Vitamin E

12.6%1.9mg

Tocopherols and Tocotrienols

0.38 mgvs1.9 mg

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

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0%0μg

Vitamin K

243%292μg

Phytomenadione or phylloquinone

0 μgvs292 μg

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

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Minerals

Orangesvs Boiled Potherb Jute

8.5%85mg

Calcium

57%570mg

85 mgvs570 mg

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

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10.6%0.096mg

Copper

76.6%0.69mg

0.096 mgvs0.69 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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2.66%0.21mg

Iron

106%8.5mg

0.21 mgvs8.5 mg

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

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5.07%21.3mg

Magnesium

40%168mg

21.3 mgvs168 mg

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

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2.3%0.053mg

Manganese

14.5%0.33mg

0.053 mgvs0.33 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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4.26%29.8mg

Phosphorus

27.8%195mg

29.8 mgvs195 mg

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

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11.3%385mg

Potassium

43.7%1486mg

385 mgvs1486 mg

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

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1.93%1.06μg

Selenium

4.42%2.43μg

1.06 μgvs2.43 μg

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

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0%0mg

Sodium

2%29.7mg

0 mgvs29.7 mg

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

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1.35%0.15mg

Zinc

19.4%2.14mg

0.15 mgvs2.14 mg

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

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5%185g

Water

6.37%236g

185 gvs236 g

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

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Lets compare vitamin content per 100 calories of Oranges vs Boiled Potherb Jute:

Raw Oranges have 2.7 times more Vitamin B5 and 1.3 times more Vitamin C than Boiled and Drained Potherb Jute.
While Boiled and Drained Potherb Jute contains 29.9 times more Vitamin A, 1.3 times more Vitamin B1, 6.1 times more Vitamin B2, 4 times more Vitamin B3, 12.1 times more Vitamin B6, 4.4 times more Vitamin B9, 4.9 times more Vitamin E and more Vitamin K than Raw Oranges.
Both Raw Oranges as well as Boiled and Drained Potherb Jute have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Oranges vs Boiled Potherb Jute:

Boiled and Drained Potherb Jute contains 6.7 times more Calcium, 7.2 times more Copper, 39.9 times more Iron, 7.9 times more Magnesium, 6.2 times more Manganese, 6.5 times more Phosphorus, 3.9 times more Potassium, 2.3 times more Selenium, more Sodium, 14.3 times more Zinc and 1.3 times more Water than Raw Oranges.

Comparison of macro-nutrients per 100 calories:

Raw Oranges have 1.3 times more Carbohydrate and 7.4 times more Sugars than Boiled and Drained Potherb Jute.
While Boiled and Drained Potherb Jute contains 6.6 times more Omega 6 and 5 times more Protein than Raw Oranges.
Both Raw Oranges and Boiled and Drained Potherb Jute have similar amounts of Energy and Fiber per 100 kcal.
Both Raw Oranges as well as Boiled and Drained Potherb Jute have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

OrangesVS Valencia OrangesBoiled Potherb JuteVS Valencia OrangesOrangesVS KaleBoiled Potherb JuteVS Kale

Compare Foods

Comparing Nutrients in 100 calories OrangesVS Boiled Potherb Jute

Weight per 100 calories

Which food has more nutrients per 100 calories - Oranges or Boiled Potherb Jute?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: