Comparing Nutrients in 5 ounces Potherb JuteVS Boiled Broccoli

Macros Ratio

Protein Fat Carbs

Potherb Jute

42%

53%

Boiled Broccoli

23%

68%

5 oz ▼

Macro Nutrients

Potherb Jutevs Boiled Broccoli

1.66%48kcal

Energy

1.7%49.6kcal

48 kcalvs49.6 kcal

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

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0.37%0.35g

Fat

0.6%0.58g

0.35 gvs0.58 g

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

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0.17%0.054g

Saturated Fat

0.35%0.11g

0.054 gvs0.11 g

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

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0.18%0.003g

Omega 3

10.5%0.17g

0.003 gvs0.17 g

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

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0.98%0.17g

Omega 6

0.43%0.072g

0.17 gvs0.072 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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6.32%8.22g

Carbohydrate

7.83%10g

8.22 gvs10 g

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

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Sugars

2.7%1.97g

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

NA gvs1.97 g

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

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Fructose

1.45%1.05g

≤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 gvs1.05 g

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

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Glucose

%0.69g

NA gvs0.69 g

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

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Sucrose

%0.11g

NA gvs0.11 g

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

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Fiber

12.3%4.68g

NA gvs4.68 g

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

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11.8%6.6g

Protein

6.02%3.37g

6.6 gvs3.37 g

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

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Vitamins

Potherb Jutevs Boiled Broccoli

43.8%394μg

Vitamin A

12%109μg

RAE, retinol activity equivalents

394 μgvs109 μg

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

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15.7%0.19mg

Vitamin B1

7.44%0.089mg

Thiamine

0.19 mgvs0.089 mg

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

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59.5%0.77mg

Vitamin B2

13.4%0.17mg

Riboflavin

0.77 mgvs0.17 mg

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

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11%1.8mg

Vitamin B3

4.9%0.78mg

Niacin, nicotinic acid, niacinamide

1.8 mgvs0.78 mg

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

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2.04%0.1mg

Vitamin B5

17.5%0.87mg

Pantothenic acid

0.1 mgvs0.87 mg

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

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65.4%0.85mg

Vitamin B6

22%0.28mg

Pyridoxine

0.85 mgvs0.28 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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43.6%174μg

Vitamin B9

38.3%153μg

Folates and Folic Acid

174 μgvs153 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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58.3%52.4mg

Vitamin C

102%92mg

Ascorbic acid

52.4 mgvs92 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

13.7%2.06mg

Tocopherols and Tocotrienols

NA mgvs2.06 mg

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

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Vitamin K

167%200μg

Phytomenadione or phylloquinone

NA μgvs200 μg

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

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Minerals

Potherb Jutevs Boiled Broccoli

29.5%295mg

Calcium

5.67%56.7mg

295 mgvs56.7 mg

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

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40%0.36mg

Copper

9.6%0.086mg

0.36 mgvs0.086 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

0.14%5.67μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs5.67 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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84.3%6.75mg

Iron

12%0.95mg

6.75 mgvs0.95 mg

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

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21.6%91mg

Magnesium

7.1%29.8mg

91 mgvs29.8 mg

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

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7.6%0.17mg

Manganese

12%0.27mg

0.17 mgvs0.27 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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17%118mg

Phosphorus

13.6%95mg

118 mgvs95 mg

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

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23.3%792mg

Potassium

12.2%415mg

792 mgvs415 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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2.3%1.28μg

Selenium

4.12%2.27μg

1.28 μgvs2.27 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.76%11.3mg

Sodium

3.87%58mg

11.3 mgvs58 mg

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

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10%1.1mg

Zinc

5.8%0.64mg

1.1 mgvs0.64 mg

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

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3.36%124g

Water

3.4%127g

124 gvs127 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 5 ounces of Potherb Jute vs Boiled Broccoli:

Raw Potherb Jute has 3.6 times more Vitamin A, 2.1 times more Vitamin B1, 4.4 times more Vitamin B2, 2.3 times more Vitamin B3 and 3 times more Vitamin B6 than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 8.6 times more Vitamin B5 and 1.8 times more Vitamin C than Raw Potherb Jute.
Both Raw Potherb Jute and Boiled and Drained Broccoli have similar amounts of Vitamin B9 per 5 oz.
Both Raw Potherb Jute as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Potherb Jute vs Boiled Broccoli:

Raw Potherb Jute has 5.2 times more Calcium, 4.2 times more Copper, 7.1 times more Iron, 3 times more Magnesium, 1.2 times more Phosphorus, 1.9 times more Potassium and 1.8 times more Zinc than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 1.6 times more Manganese, 1.8 times more Selenium and 5.1 times more Sodium than Raw Potherb Jute.
Both Raw Potherb Jute and Boiled and Drained Broccoli have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Raw Potherb Jute has 2 times more Protein than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 59.5 times more Omega 3 than Raw Potherb Jute.
Both Raw Potherb Jute and Boiled and Drained Broccoli have similar amounts of Energy and Carbohydrate per 5 oz.
Both Raw Potherb Jute as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

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

Compare Foods

Comparing Nutrients in 5 ounces Potherb JuteVS Boiled Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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