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Comparing Nutrients in 500 calories Potherb JuteVS Kale

Weight per 500 calories

Potherb Jute
1471g
Kale
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 Kale?

Macros Ratio

Protein Fat Carbs

Potherb Jute
42%
5%
53%
Kale
27%
31%
42%
500 kcal ▼

Macro Nutrients

Potherb Jutevs Kale
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
22%21.3g
3.68 gvs21.3 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.75%0.56g
Saturated Fat
7.95%2.54g
0.56 gvs2.54 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.84%0.029g
Omega 3
338%5.4g
0.029 gvs5.4 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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10%1.72g
Omega 6
24.5%4.16g
1.72 gvs4.16 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
48.6%63g
85.3 gvs63 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
19.5%14g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs14 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
8.08%5.86g
≤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 gvs5.86 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%5.7g
NA gvs5.7 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%2.57g
NA gvs2.57 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Fiber
154%58.6g
NA gvs58.6 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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122%68.4g
Protein
74.5%41.7g
68.4 gvs41.7 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Potherb Jutevs Kale
454%4088μg
Vitamin A
383%3443μg
RAE, retinol activity equivalents
4088 μgvs3443 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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163%1.96mg
Vitamin B1
135%1.6mg
Thiamine
1.96 mgvs1.6 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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618%8.03mg
Vitamin B2
381%4.96mg
Riboflavin
8.03 mgvs4.96 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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116%18.5mg
Vitamin B3
105%17mg
Niacin, nicotinic acid, niacinamide
18.5 mgvs17 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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21%1.06mg
Vitamin B5
106%5.3mg
Pantothenic acid
1.06 mgvs5.3 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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679%8.82mg
Vitamin B6
162%2.1mg
Pyridoxine
8.82 mgvs2.1 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
221%886μg
Folates and Folic Acid
1809 μgvs886 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
1483%1334mg
Ascorbic acid
544 mgvs1334 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
63%9.43mg
Tocopherols and Tocotrienols
NA mgvs9.43 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
4638%5566μg
Phytomenadione or phylloquinone
NA μgvs5566 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Potherb Jutevs Kale
306%3059mg
Calcium
363%3629mg
3059 mgvs3629 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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417%3.75mg
Copper
84%0.76mg
3.75 mgvs0.76 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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875%70mg
Iron
286%23mg
70 mgvs23 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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224%941mg
Magnesium
112%471mg
941 mgvs471 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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78.6%1.8mg
Manganese
571%13mg
1.8 mgvs13 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
112%786mg
1221 mgvs786 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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242%8221mg
Potassium
146%4971mg
8221 mgvs4971 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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24%13.2μg
Selenium
23.4%13μg
13.2 μgvs13 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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7.84%118mg
Sodium
50.5%757mg
118 mgvs757 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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106%11.6mg
Zinc
50.6%5.57mg
11.6 mgvs5.57 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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35%1290g
Water
34.6%1280g
1290 gvs1280 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 Kale:
Comparing minerals per 500 calories for Potherb Jute vs Kale:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

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