Comparing Nutrients in 100 grams Potherb JuteVS Frozen Broccoli Spears

Macros Ratio

Protein Fat Carbs

Potherb Jute

42%

53%

Frozen Broccoli Spears

33%

59%

100 g ▼

Macro Nutrients

Potherb Jutevs Frozen Broccoli Spears

1.17%34kcal

Energy

1%29kcal

34 kcalvs29 kcal

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

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0.26%0.25g

Fat

0.35%0.34g

0.25 gvs0.34 g

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

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0.12%0.038g

Saturated Fat

0.16%0.052g

0.038 gvs0.052 g

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

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0.13%0.002g

Omega 3

7.8%0.13g

0.002 gvs0.13 g

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

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0.69%0.12g

Omega 6

0.22%0.037g

0.12 gvs0.037 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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4.46%5.8g

Carbohydrate

4.1%5.35g

5.8 gvs5.35 g

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

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Sugars

2.03%1.47g

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

NA gvs1.47 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

7.9%3g

NA gvs3 g

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

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8.3%4.65g

Protein

5.46%3.06g

4.65 gvs3.06 g

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

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Vitamins

Potherb Jutevs Frozen Broccoli Spears

31%278μg

Vitamin A

6.33%57μg

RAE, retinol activity equivalents

278 μgvs57 μg

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

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11%0.13mg

Vitamin B1

6%0.072mg

Thiamine

0.13 mgvs0.072 mg

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

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42%0.55mg

Vitamin B2

8.77%0.11mg

Riboflavin

0.55 mgvs0.11 mg

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

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7.88%1.26mg

Vitamin B3

2.9%0.46mg

Niacin, nicotinic acid, niacinamide

1.26 mgvs0.46 mg

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

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1.44%0.072mg

Vitamin B5

4.84%0.24mg

Pantothenic acid

0.072 mgvs0.24 mg

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

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46%0.6mg

Vitamin B6

13.5%0.18mg

Pyridoxine

0.6 mgvs0.18 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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30.8%123μg

Vitamin B9

23.5%94μg

Folates and Folic Acid

123 μgvs94 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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41%37mg

Vitamin C

76%68.3mg

Ascorbic acid

37 mgvs68.3 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

9%1.35mg

Tocopherols and Tocotrienols

NA mgvs1.35 mg

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

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Vitamin K

84.5%101μg

Phytomenadione or phylloquinone

NA μgvs101 μg

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

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Minerals

Potherb Jutevs Frozen Broccoli Spears

21%208mg

Calcium

4.1%41mg

208 mgvs41 mg

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

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28.3%0.26mg

Copper

4%0.036mg

0.26 mgvs0.036 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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59.5%4.76mg

Iron

9%0.72mg

4.76 mgvs0.72 mg

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

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15.2%64mg

Magnesium

3.8%16mg

64 mgvs16 mg

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

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5.35%0.12mg

Manganese

11%0.26mg

0.12 mgvs0.26 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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12%83mg

Phosphorus

8.43%59mg

83 mgvs59 mg

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

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16.4%559mg

Potassium

7.35%250mg

559 mgvs250 mg

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

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1.64%0.9μg

Selenium

3.45%1.9μg

0.9 μgvs1.9 μg

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

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0.53%8mg

Sodium

1.13%17mg

8 mgvs17 mg

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

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7.2%0.79mg

Zinc

3.1%0.34mg

0.79 mgvs0.34 mg

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

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2.37%87.7g

Water

2.45%91g

87.7 gvs91 g

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

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Lets compare vitamin content per 100 grams of Potherb Jute vs Frozen Broccoli Spears:

Raw Potherb Jute has 4.9 times more Vitamin A, 1.8 times more Vitamin B1, 4.8 times more Vitamin B2, 2.7 times more Vitamin B3, 3.4 times more Vitamin B6 and 1.3 times more Vitamin B9 than Frozen Broccoli Spears.
While Frozen Broccoli Spears contain 3.4 times more Vitamin B5 and 1.8 times more Vitamin C than Raw Potherb Jute.
Both Raw Potherb Jute as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Potherb Jute vs Frozen Broccoli Spears:

Raw Potherb Jute has 5.1 times more Calcium, 7.1 times more Copper, 6.6 times more Iron, 4 times more Magnesium, 1.4 times more Phosphorus, 2.2 times more Potassium and 2.3 times more Zinc than Frozen Broccoli Spears.
While Frozen Broccoli Spears contain 2.1 times more Manganese, 2.1 times more Selenium and 2.1 times more Sodium than Raw Potherb Jute.
Both Raw Potherb Jute and Frozen Broccoli Spears have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

Raw Potherb Jute has 1.5 times more Protein than Frozen Broccoli Spears.
While Frozen Broccoli Spears contain 62.5 times more Omega 3 than Raw Potherb Jute.
Both Raw Potherb Jute and Frozen Broccoli Spears have similar amounts of Energy and Carbohydrate per 100 g.
Both Raw Potherb Jute as well as Frozen Broccoli Spears have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

Potherb JuteVS Boiled Potherb JuteFrozen Broccoli SpearsVS Boiled Potherb JutePotherb JuteVS Boiled Spears Frozen BroccoliFrozen Broccoli SpearsVS Boiled Spears Frozen Broccoli

Compare Foods

Comparing Nutrients in 100 grams Potherb JuteVS Frozen Broccoli Spears

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 g: