Comparing Nutrients in 5 ounces Potherb JuteVS Kale

Macros Ratio

Protein Fat Carbs

Potherb Jute

42%

53%

Kale

27%

31%

42%

5 oz ▼

Macro Nutrients

Potherb Jutevs Kale

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

2.18%2.1g

0.35 gvs2.1 g

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

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0.17%0.054g

Saturated Fat

0.79%0.25g

0.054 gvs0.25 g

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

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0.18%0.003g

Omega 3

33.5%0.54g

0.003 gvs0.54 g

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

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0.98%0.17g

Omega 6

2.43%0.41g

0.17 gvs0.41 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

4.8%6.27g

8.22 gvs6.27 g

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

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Sugars

1.94%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

0.8%0.58g

≤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 gvs0.58 g

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

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Glucose

%0.57g

NA gvs0.57 g

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

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Sucrose

%0.26g

NA gvs0.26 g

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

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Fiber

15.3%5.8g

NA gvs5.8 g

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

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11.8%6.6g

Protein

7.4%4.14g

6.6 gvs4.14 g

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

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Vitamins

Potherb Jutevs Kale

43.8%394μg

Vitamin A

38%342μg

RAE, retinol activity equivalents

394 μgvs342 μg

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

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15.7%0.19mg

Vitamin B1

13.3%0.16mg

Thiamine

0.19 mgvs0.16 mg

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

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59.5%0.77mg

Vitamin B2

38%0.49mg

Riboflavin

0.77 mgvs0.49 mg

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

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11%1.8mg

Vitamin B3

10.5%1.67mg

Niacin, nicotinic acid, niacinamide

1.8 mgvs1.67 mg

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

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2.04%0.1mg

Vitamin B5

10.5%0.52mg

Pantothenic acid

0.1 mgvs0.52 mg

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

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65.4%0.85mg

Vitamin B6

16%0.21mg

Pyridoxine

0.85 mgvs0.21 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

22%88μg

Folates and Folic Acid

174 μgvs88 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

147%132mg

Ascorbic acid

52.4 mgvs132 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

6.24%0.94mg

Tocopherols and Tocotrienols

NA mgvs0.94 mg

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

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Vitamin K

460%552μg

Phytomenadione or phylloquinone

NA μgvs552 μg

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

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Minerals

Potherb Jutevs Kale

29.5%295mg

Calcium

36%360mg

295 mgvs360 mg

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

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40%0.36mg

Copper

8.35%0.075mg

0.36 mgvs0.075 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

28.3%2.27mg

6.75 mgvs2.27 mg

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

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21.6%91mg

Magnesium

11%46.8mg

91 mgvs46.8 mg

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

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7.6%0.17mg

Manganese

56.7%1.3mg

0.17 mgvs1.3 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

11%78mg

118 mgvs78 mg

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

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23.3%792mg

Potassium

14.5%493mg

792 mgvs493 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

5%75mg

11.3 mgvs75 mg

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

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10%1.1mg

Zinc

5.03%0.55mg

1.1 mgvs0.55 mg

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

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3.36%124g

Water

3.43%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 Kale:

Raw Potherb Jute has 1.6 times more Vitamin B2, 4.1 times more Vitamin B6 and 2 times more Vitamin B9 than Raw Kale.
While Raw Kale contains 5.1 times more Vitamin B5 and 2.5 times more Vitamin C than Raw Potherb Jute.
Both Raw Potherb Jute and Raw Kale have similar amounts of Vitamin A, Vitamin B1 and Vitamin B3 per 5 oz.
Both Raw Potherb Jute as well as Raw Kale have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Potherb Jute vs Kale:

Raw Potherb Jute has 4.8 times more Copper, 3 times more Iron, 1.9 times more Magnesium, 1.5 times more Phosphorus, 1.6 times more Potassium and 2 times more Zinc than Raw Kale.
While Raw Kale contains 7.5 times more Manganese and 6.6 times more Sodium than Raw Potherb Jute.
Both Raw Potherb Jute and Raw Kale have similar amounts of Calcium, Selenium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Raw Potherb Jute has 1.3 times more Carbohydrate and 1.6 times more Protein than Raw Kale.
While Raw Kale contains 6 times more Fat, 189 times more Omega 3 and 2.5 times more Omega 6 than Raw Potherb Jute.
Both Raw Potherb Jute and Raw Kale have similar amounts of Energy per 5 oz.
Both Raw Potherb Jute as well as Raw Kale have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

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

Compare Foods

Comparing Nutrients in 5 ounces Potherb JuteVS Kale

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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