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Comparing Nutrients in 300 calories Potherb JuteVS Boiled Kale

Weight per 300 calories

Potherb Jute
882g
Boiled Kale
833g

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

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

Macros Ratio

Protein Fat Carbs

Potherb Jute
42%
5%
53%
Boiled Kale
27%
25%
48%
300 kcal ▼

Macro Nutrients

Potherb Jutevs Boiled Kale
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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2.27%2.2g
Fat
10.4%10g
2.2 gvs10 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.05%0.34g
Saturated Fat
4.56%1.46g
0.34 gvs1.46 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.1%0.018g
Omega 3
193%3.1g
0.018 gvs3.1 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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6.07%1.03g
Omega 6
14%2.4g
1.03 gvs2.4 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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39.4%51g
Carbohydrate
34%44g
51 gvs44 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
14%10g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs10 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
4.83%3.5g
≤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 gvs3.5 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%4.5g
NA gvs4.5 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%2.1g
NA gvs2.1 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Fiber
87.7%33.3g
NA gvs33.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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73.3%41g
Protein
43.8%24.5g
41 gvs24.5 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Potherb Jutevs Boiled Kale
273%2453μg
Vitamin A
135%1217μg
RAE, retinol activity equivalents
2453 μgvs1217 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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98%1.17mg
Vitamin B1
43.8%0.53mg
Thiamine
1.17 mgvs0.53 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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371%4.8mg
Vitamin B2
89.7%1.17mg
Riboflavin
4.8 mgvs1.17 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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69.5%11mg
Vitamin B3
24%3.8mg
Niacin, nicotinic acid, niacinamide
11 mgvs3.8 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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12.7%0.64mg
Vitamin B5
28.3%1.4mg
Pantothenic acid
0.64 mgvs1.4 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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407%5.3mg
Vitamin B6
40.4%0.53mg
Pyridoxine
5.3 mgvs0.53 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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271%1085μg
Vitamin B9
135%542μg
Folates and Folic Acid
1085 μgvs542 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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363%326mg
Vitamin C
165%148mg
Ascorbic acid
326 mgvs148 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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NA
Vitamin E
89.4%13.4mg
Tocopherols and Tocotrienols
NA mgvs13.4 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
2906%3488μg
Phytomenadione or phylloquinone
NA μgvs3488 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Potherb Jutevs Boiled Kale
184%1835mg
Calcium
125%1250mg
1835 mgvs1250 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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250%2.25mg
Copper
62%0.56mg
2.25 mgvs0.56 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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525%42mg
Iron
87.5%7mg
42 mgvs7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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134%565mg
Magnesium
49.6%208mg
565 mgvs208 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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47%1.1mg
Manganese
196%4.5mg
1.1 mgvs4.5 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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105%732mg
Phosphorus
50%350mg
732 mgvs350 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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145%4932mg
Potassium
35.3%1200mg
4932 mgvs1200 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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14.4%7.94μg
Selenium
13.6%7.5μg
7.94 μgvs7.5 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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4.7%70.6mg
Sodium
8.9%133mg
70.6 mgvs133 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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63.4%6.97mg
Zinc
20.5%2.25mg
6.97 mgvs2.25 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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21%774g
Water
20.2%749g
774 gvs749 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 Potherb Jute vs Boiled Kale:
Comparing minerals per 300 calories for Potherb Jute vs Boiled Kale:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

Potherb JuteVS Boiled Potherb JuteBoiled KaleVS Boiled Potherb JutePotherb JuteVS Frozen KaleBoiled KaleVS Frozen Kale
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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