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Comparing Nutrients in 500 calories Potherb JuteVS Boiled Broccoli

Weight per 500 calories

Potherb Jute
1471g
Boiled Broccoli
1429g

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

Which food has more nutrients per 500 calories - Potherb Jute or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Potherb Jute
42%
5%
53%
Boiled Broccoli
23%
9%
68%
500 kcal ▼

Macro Nutrients

Potherb Jutevs Boiled Broccoli
17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.8%3.68g
Fat
6.04%5.86g
3.68 gvs5.86 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.75%0.56g
Saturated Fat
3.53%1.13g
0.56 gvs1.13 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.84%0.029g
Omega 3
106%1.7g
0.029 gvs1.7 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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10%1.72g
Omega 6
4.3%0.73g
1.72 gvs0.73 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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65.6%85.3g
Carbohydrate
79%103g
85.3 gvs103 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
27.4%20g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs20 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
14.6%10.6g
≤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 gvs10.6 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%7g
NA gvs7 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%1.14g
NA gvs1.14 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Fiber
124%47g
NA gvs47 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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122%68.4g
Protein
60.7%34g
68.4 gvs34 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Potherb Jutevs Boiled Broccoli
454%4088μg
Vitamin A
122%1100μg
RAE, retinol activity equivalents
4088 μgvs1100 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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163%1.96mg
Vitamin B1
75%0.9mg
Thiamine
1.96 mgvs0.9 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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618%8.03mg
Vitamin B2
135%1.76mg
Riboflavin
8.03 mgvs1.76 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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116%18.5mg
Vitamin B3
49.4%7.9mg
Niacin, nicotinic acid, niacinamide
18.5 mgvs7.9 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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21%1.06mg
Vitamin B5
176%8.8mg
Pantothenic acid
1.06 mgvs8.8 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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679%8.82mg
Vitamin B6
220%2.86mg
Pyridoxine
8.82 mgvs2.86 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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452%1809μg
Vitamin B9
386%1543μg
Folates and Folic Acid
1809 μgvs1543 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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605%544mg
Vitamin C
1030%927mg
Ascorbic acid
544 mgvs927 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
138%20.7mg
Tocopherols and Tocotrienols
NA mgvs20.7 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
1680%2016μg
Phytomenadione or phylloquinone
NA μgvs2016 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Potherb Jutevs Boiled Broccoli
306%3059mg
Calcium
57%571mg
3059 mgvs571 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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417%3.75mg
Copper
97%0.87mg
3.75 mgvs0.87 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
1.43%57μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs57 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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875%70mg
Iron
120%9.57mg
70 mgvs9.57 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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224%941mg
Magnesium
71.4%300mg
941 mgvs300 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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78.6%1.8mg
Manganese
120%2.77mg
1.8 mgvs2.77 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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174%1221mg
Phosphorus
137%957mg
1221 mgvs957 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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242%8221mg
Potassium
123%4186mg
8221 mgvs4186 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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24%13.2μg
Selenium
41.6%23μg
13.2 μgvs23 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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7.84%118mg
Sodium
39%586mg
118 mgvs586 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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106%11.6mg
Zinc
58.4%6.43mg
11.6 mgvs6.43 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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35%1290g
Water
34.5%1275g
1290 gvs1275 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Potherb Jute vs Boiled Broccoli:
Comparing minerals per 500 calories for Potherb Jute vs Boiled Broccoli:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

Potherb JuteVS Boiled Potherb JuteBoiled BroccoliVS Boiled Potherb JutePotherb JuteVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli
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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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