Comparing Nutrients in 14 ounces Potherb JuteVS Boiled Potherb Jute

Macros Ratio

Protein Fat Carbs

Potherb Jute

42%

53%

Boiled Potherb Jute

32%

64%

14 oz ▼

Macro Nutrients

Potherb Jutevs Boiled Potherb Jute

4.65%135kcal

Energy

5.06%147kcal

135 kcalvs147 kcal

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

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1.02%0.99g

Fat

0.82%0.79g

0.99 gvs0.79 g

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

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0.47%0.15g

Saturated Fat

0.37%0.12g

0.15 gvs0.12 g

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

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0.5%0.008g

Omega 3

0.5%0.008g

0.008 gvs0.008 g

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

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2.73%0.46g

Omega 6

2.2%0.37g

0.46 gvs0.37 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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17.7%23g

Carbohydrate

22.3%29g

23 gvs29 g

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

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Sugars

5.47%3.97g

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

NA gvs3.97 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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Fiber

21%7.94g

NA gvs7.94 g

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

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33%18.5g

Protein

26%14.6g

18.5 gvs14.6 g

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

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Vitamins

Potherb Jutevs Boiled Potherb Jute

123%1103μg

Vitamin A

114%1028μg

RAE, retinol activity equivalents

1103 μgvs1028 μg

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

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44%0.53mg

Vitamin B1

30%0.36mg

Thiamine

0.53 mgvs0.36 mg

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

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167%2.17mg

Vitamin B2

58.6%0.76mg

Riboflavin

2.17 mgvs0.76 mg

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

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31.3%5mg

Vitamin B3

22%3.53mg

Niacin, nicotinic acid, niacinamide

5 mgvs3.53 mg

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

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5.7%0.29mg

Vitamin B5

5.7%0.29mg

Pantothenic acid

0.29 mgvs0.29 mg

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

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183%2.4mg

Vitamin B6

174%2.26mg

Pyridoxine

2.4 mgvs2.26 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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122%488μg

Vitamin B9

103%413μg

Folates and Folic Acid

488 μgvs413 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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163%147mg

Vitamin C

146%131mg

Ascorbic acid

147 mgvs131 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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Vitamin E

18.5%2.78mg

Tocopherols and Tocotrienols

NA mgvs2.78 mg

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

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Vitamin K

357%429μg

Phytomenadione or phylloquinone

NA μgvs429 μg

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

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Minerals

Potherb Jutevs Boiled Potherb Jute

82.6%826mg

Calcium

83.7%837mg

826 mgvs837 mg

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

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112%1mg

Copper

112%1mg

1 mgvs1 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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236%19mg

Iron

156%12.5mg

19 mgvs12.5 mg

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

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60.5%254mg

Magnesium

58.6%246mg

254 mgvs246 mg

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

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21.2%0.49mg

Manganese

21.2%0.49mg

0.49 mgvs0.49 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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47%329mg

Phosphorus

41%286mg

329 mgvs286 mg

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

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65.3%2219mg

Potassium

64.2%2183mg

2219 mgvs2183 mg

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

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6.5%3.57μg

Selenium

6.5%3.57μg

3.57 μgvs3.57 μg

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

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2.1%31.8mg

Sodium

2.9%43.7mg

31.8 mgvs43.7 mg

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

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28.5%3.14mg

Zinc

28.5%3.14mg

3.14 mgvs3.14 mg

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

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9.4%348g

Water

9.35%346g

348 gvs346 g

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

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Lets compare vitamin content per 14 ounces of Potherb Jute vs Boiled Potherb Jute:

Raw Potherb Jute has 1.5 times more Vitamin B1, 2.8 times more Vitamin B2 and 1.4 times more Vitamin B3 than Boiled and Drained Potherb Jute.
Both Raw Potherb Jute and Boiled and Drained Potherb Jute have similar amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C per 14 oz.
Both Raw Potherb Jute as well as Boiled and Drained Potherb Jute have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Potherb Jute vs Boiled Potherb Jute:

Raw Potherb Jute has 1.5 times more Iron than Boiled and Drained Potherb Jute.
Both Raw Potherb Jute and Boiled and Drained Potherb Jute have similar amounts of Calcium, Copper, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Raw Potherb Jute has 1.3 times more Protein than Boiled and Drained Potherb Jute.
While Boiled and Drained Potherb Jute contains 1.3 times more Carbohydrate than Raw Potherb Jute.
Both Raw Potherb Jute and Boiled and Drained Potherb Jute have similar amounts of Energy per 14 oz.
Both Raw Potherb Jute as well as Boiled and Drained Potherb Jute have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Potherb JuteVS KaleBoiled Potherb JuteVS Kale

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Comparing Nutrients in 14 ounces Potherb JuteVS Boiled Potherb Jute

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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