Comparing Nutrients in 14 ounces Potherb JuteVS Kale

Macros Ratio

Protein Fat Carbs

Potherb Jute

42%

53%

Kale

27%

31%

42%

14 oz ▼

Macro Nutrients

Potherb Jutevs Kale

4.65%135kcal

Energy

4.8%139kcal

135 kcalvs139 kcal

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

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1.02%0.99g

Fat

6.1%5.9g

0.99 gvs5.9 g

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

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0.47%0.15g

Saturated Fat

2.2%0.71g

0.15 gvs0.71 g

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

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0.5%0.008g

Omega 3

94%1.5g

0.008 gvs1.5 g

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

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2.73%0.46g

Omega 6

6.8%1.15g

0.46 gvs1.15 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

13.5%17.5g

23 gvs17.5 g

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

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Sugars

5.4%3.93g

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

NA gvs3.93 g

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

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Fructose

2.24%1.63g

≤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 gvs1.63 g

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

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Glucose

%1.6g

NA gvs1.6 g

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

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Sucrose

%0.71g

NA gvs0.71 g

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

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Fiber

43%16.3g

NA gvs16.3 g

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

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33%18.5g

Protein

20.7%11.6g

18.5 gvs11.6 g

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

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Vitamins

Potherb Jutevs Kale

123%1103μg

Vitamin A

106%957μg

RAE, retinol activity equivalents

1103 μgvs957 μg

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

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44%0.53mg

Vitamin B1

37.4%0.45mg

Thiamine

0.53 mgvs0.45 mg

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

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167%2.17mg

Vitamin B2

106%1.38mg

Riboflavin

2.17 mgvs1.38 mg

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

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31.3%5mg

Vitamin B3

29.3%4.7mg

Niacin, nicotinic acid, niacinamide

5 mgvs4.7 mg

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

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5.7%0.29mg

Vitamin B5

29.4%1.47mg

Pantothenic acid

0.29 mgvs1.47 mg

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

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183%2.4mg

Vitamin B6

45%0.58mg

Pyridoxine

2.4 mgvs0.58 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

61.5%246μg

Folates and Folic Acid

488 μgvs246 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

412%371mg

Ascorbic acid

147 mgvs371 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

17.5%2.6mg

Tocopherols and Tocotrienols

NA mgvs2.6 mg

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

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Vitamin K

1289%1546μg

Phytomenadione or phylloquinone

NA μgvs1546 μg

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

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Minerals

Potherb Jutevs Kale

82.6%826mg

Calcium

101%1008mg

826 mgvs1008 mg

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

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112%1mg

Copper

23.4%0.21mg

1 mgvs0.21 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

79.4%6.35mg

19 mgvs6.35 mg

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

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60.5%254mg

Magnesium

31%131mg

254 mgvs131 mg

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

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21.2%0.49mg

Manganese

159%3.65mg

0.49 mgvs3.65 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

31%218mg

329 mgvs218 mg

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

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65.3%2219mg

Potassium

40.6%1381mg

2219 mgvs1381 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

14%210mg

31.8 mgvs210 mg

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

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28.5%3.14mg

Zinc

14%1.55mg

3.14 mgvs1.55 mg

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

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9.4%348g

Water

9.6%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 Kale:

Raw Potherb Jute has 1.6 times more Vitamin B2, 4.1 times more Vitamin B6 and 2 times more Vitamin B9 than Raw Kale.
While Raw Kale contains 5.1 times more Vitamin B5 and 2.5 times more Vitamin C than Raw Potherb Jute.
Both Raw Potherb Jute and Raw Kale have similar amounts of Vitamin A, Vitamin B1 and Vitamin B3 per 14 oz.
Both Raw Potherb Jute as well as Raw Kale have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Potherb Jute vs Kale:

Raw Potherb Jute has 4.8 times more Copper, 3 times more Iron, 1.9 times more Magnesium, 1.5 times more Phosphorus, 1.6 times more Potassium and 2 times more Zinc than Raw Kale.
While Raw Kale contains 7.5 times more Manganese and 6.6 times more Sodium than Raw Potherb Jute.
Both Raw Potherb Jute and Raw Kale have similar amounts of Calcium, Selenium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Raw Potherb Jute has 1.3 times more Carbohydrate and 1.6 times more Protein than Raw Kale.
While Raw Kale contains 6 times more Fat, 189 times more Omega 3 and 2.5 times more Omega 6 than Raw Potherb Jute.
Both Raw Potherb Jute and Raw Kale have similar amounts of Energy per 14 oz.
Both Raw Potherb Jute as well as Raw Kale have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Potherb JuteVS Boiled Potherb JuteKaleVS Boiled Potherb JutePotherb JuteVS Boiled KaleKaleVS Boiled Kale

Compare Foods

Comparing Nutrients in 14 ounces Potherb JuteVS Kale

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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