Comparing Nutrients in 5 ounces Potherb JuteVS Boiled Potherb Jute

Macros Ratio

Protein Fat Carbs

Potherb Jute

42%

53%

Boiled Potherb Jute

32%

64%

5 oz ▼

Macro Nutrients

Potherb Jutevs Boiled Potherb Jute

1.66%48kcal

Energy

1.8%52.4kcal

48 kcalvs52.4 kcal

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

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0.37%0.35g

Fat

0.29%0.28g

0.35 gvs0.28 g

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

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0.17%0.054g

Saturated Fat

0.13%0.043g

0.054 gvs0.043 g

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

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0.18%0.003g

Omega 3

0.18%0.003g

0.003 gvs0.003 g

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

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0.98%0.17g

Omega 6

0.78%0.13g

0.17 gvs0.13 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

7.95%10.3g

8.22 gvs10.3 g

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

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Sugars

1.96%1.4g

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

NA gvs1.4 g

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

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Fructose

≤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 gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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Fiber

7.46%2.83g

NA gvs2.83 g

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

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11.8%6.6g

Protein

9.3%5.2g

6.6 gvs5.2 g

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

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Vitamins

Potherb Jutevs Boiled Potherb Jute

43.8%394μg

Vitamin A

40.8%367μg

RAE, retinol activity equivalents

394 μgvs367 μg

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

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15.7%0.19mg

Vitamin B1

10.7%0.13mg

Thiamine

0.19 mgvs0.13 mg

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

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59.5%0.77mg

Vitamin B2

21%0.27mg

Riboflavin

0.77 mgvs0.27 mg

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

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11%1.8mg

Vitamin B3

7.9%1.26mg

Niacin, nicotinic acid, niacinamide

1.8 mgvs1.26 mg

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

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2.04%0.1mg

Vitamin B5

2.04%0.1mg

Pantothenic acid

0.1 mgvs0.1 mg

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

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65.4%0.85mg

Vitamin B6

62%0.81mg

Pyridoxine

0.85 mgvs0.81 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

37%147μg

Folates and Folic Acid

174 μgvs147 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

52%46.8mg

Ascorbic acid

52.4 mgvs46.8 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

6.6%0.99mg

Tocopherols and Tocotrienols

NA mgvs0.99 mg

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

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Vitamin K

128%153μg

Phytomenadione or phylloquinone

NA μgvs153 μg

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

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Minerals

Potherb Jutevs Boiled Potherb Jute

29.5%295mg

Calcium

30%299mg

295 mgvs299 mg

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

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40%0.36mg

Copper

40%0.36mg

0.36 mgvs0.36 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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84.3%6.75mg

Iron

55.6%4.45mg

6.75 mgvs4.45 mg

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

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21.6%91mg

Magnesium

21%88mg

91 mgvs88 mg

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

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7.6%0.17mg

Manganese

7.6%0.17mg

0.17 mgvs0.17 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

14.6%102mg

118 mgvs102 mg

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

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23.3%792mg

Potassium

23%780mg

792 mgvs780 mg

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

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2.3%1.28μg

Selenium

2.3%1.28μg

1.28 μgvs1.28 μg

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

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0.76%11.3mg

Sodium

1.04%15.6mg

11.3 mgvs15.6 mg

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

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10%1.1mg

Zinc

10%1.1mg

1.1 mgvs1.1 mg

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

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3.36%124g

Water

3.34%124g

124 gvs124 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 Potherb Jute:

Raw Potherb Jute has 1.5 times more Vitamin B1, 2.8 times more Vitamin B2 and 1.4 times more Vitamin B3 than Boiled and Drained Potherb Jute.
Both Raw Potherb Jute and Boiled and Drained Potherb Jute have similar amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C per 5 oz.
Both Raw Potherb Jute as well as Boiled and Drained Potherb Jute have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

Raw Potherb Jute has 1.5 times more Iron than Boiled and Drained Potherb Jute.
Both Raw Potherb Jute and Boiled and Drained Potherb Jute have similar amounts of Calcium, Copper, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Raw Potherb Jute has 1.3 times more Protein than Boiled and Drained Potherb Jute.
While Boiled and Drained Potherb Jute contains 1.3 times more Carbohydrate than Raw Potherb Jute.
Both Raw Potherb Jute and Boiled and Drained Potherb Jute have similar amounts of Energy per 5 oz.
Both Raw Potherb Jute as well as Boiled and Drained Potherb Jute have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.

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Potherb JuteVS KaleBoiled Potherb JuteVS Kale

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Comparing Nutrients in 5 ounces Potherb JuteVS Boiled Potherb Jute

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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