Comparing Nutrients in 14 ounces Potherb JuteVS Boiled Kale

Macros Ratio

Protein Fat Carbs

Potherb Jute

42%

53%

Boiled Kale

27%

25%

48%

14 oz ▼

Macro Nutrients

Potherb Jutevs Boiled Kale

4.65%135kcal

Energy

4.93%143kcal

135 kcalvs143 kcal

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

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1.02%0.99g

Fat

4.95%4.8g

0.99 gvs4.8 g

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

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0.47%0.15g

Saturated Fat

2.17%0.69g

0.15 gvs0.69 g

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

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0.5%0.008g

Omega 3

92%1.47g

0.008 gvs1.47 g

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

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2.73%0.46g

Omega 6

6.68%1.14g

0.46 gvs1.14 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

16%21g

23 gvs21 g

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

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Sugars

6.62%4.8g

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

NA gvs4.8 g

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

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Fructose

2.3%1.67g

≤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 gvs1.67 g

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

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Glucose

%2.14g

NA gvs2.14 g

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

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Sucrose

%0.99g

NA gvs0.99 g

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

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Fiber

41.8%16g

NA gvs16 g

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

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33%18.5g

Protein

21%11.7g

18.5 gvs11.7 g

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

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Vitamins

Potherb Jutevs Boiled Kale

123%1103μg

Vitamin A

64.4%579μg

RAE, retinol activity equivalents

1103 μgvs579 μg

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

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44%0.53mg

Vitamin B1

21%0.25mg

Thiamine

0.53 mgvs0.25 mg

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

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167%2.17mg

Vitamin B2

42.7%0.56mg

Riboflavin

2.17 mgvs0.56 mg

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

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31.3%5mg

Vitamin B3

11.3%1.8mg

Niacin, nicotinic acid, niacinamide

5 mgvs1.8 mg

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

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5.7%0.29mg

Vitamin B5

13.5%0.67mg

Pantothenic acid

0.29 mgvs0.67 mg

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

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183%2.4mg

Vitamin B6

19.2%0.25mg

Pyridoxine

2.4 mgvs0.25 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

64.5%258μg

Folates and Folic Acid

488 μgvs258 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

78.5%70.6mg

Ascorbic acid

147 mgvs70.6 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

42.6%6.4mg

Tocopherols and Tocotrienols

NA mgvs6.4 mg

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

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Vitamin K

1384%1661μg

Phytomenadione or phylloquinone

NA μgvs1661 μg

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

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Minerals

Potherb Jutevs Boiled Kale

82.6%826mg

Calcium

59.5%595mg

826 mgvs595 mg

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

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112%1mg

Copper

29.5%0.27mg

1 mgvs0.27 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

41.7%3.33mg

19 mgvs3.33 mg

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

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60.5%254mg

Magnesium

23.6%99mg

254 mgvs99 mg

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

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21.2%0.49mg

Manganese

94%2.15mg

0.49 mgvs2.15 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

24%167mg

329 mgvs167 mg

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

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65.3%2219mg

Potassium

17%572mg

2219 mgvs572 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

4.23%63.5mg

31.8 mgvs63.5 mg

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

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28.5%3.14mg

Zinc

9.74%1.07mg

3.14 mgvs1.07 mg

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

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9.4%348g

Water

9.63%356g

348 gvs356 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 Kale:

Raw Potherb Jute has 1.9 times more Vitamin A, 2.1 times more Vitamin B1, 3.9 times more Vitamin B2, 2.8 times more Vitamin B3, 9.5 times more Vitamin B6, 1.9 times more Vitamin B9 and 2.1 times more Vitamin C than Boiled and Drained Kale.
While Boiled and Drained Kale contains 2.4 times more Vitamin B5 than Raw Potherb Jute.
Both Raw Potherb Jute as well as Boiled and Drained Kale have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

Raw Potherb Jute has 1.4 times more Calcium, 3.8 times more Copper, 5.7 times more Iron, 2.6 times more Magnesium, 2 times more Phosphorus, 3.9 times more Potassium and 2.9 times more Zinc than Boiled and Drained Kale.
While Boiled and Drained Kale contains 4.4 times more Manganese and 2 times more Sodium than Raw Potherb Jute.
Both Raw Potherb Jute and Boiled and Drained Kale have similar amounts of Selenium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Raw Potherb Jute has 1.6 times more Protein than Boiled and Drained Kale.
While Boiled and Drained Kale contains 4.8 times more Fat, 185.5 times more Omega 3 and 2.4 times more Omega 6 than Raw Potherb Jute.
Both Raw Potherb Jute and Boiled and Drained Kale have similar amounts of Energy and Carbohydrate per 14 oz.
Both Raw Potherb Jute as well as Boiled and Drained Kale have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Potherb JuteVS Boiled Potherb JuteBoiled KaleVS Boiled Potherb JutePotherb JuteVS Frozen KaleBoiled KaleVS Frozen Kale

Compare Foods

Comparing Nutrients in 14 ounces Potherb JuteVS Boiled Kale

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: