Comparing Nutrients in 100 grams Potherb JuteVS Boiled Kale

Macros Ratio

Protein Fat Carbs

Potherb Jute

42%

53%

Boiled Kale

27%

25%

48%

100 g ▼

Macro Nutrients

Potherb Jutevs Boiled Kale

1.17%34kcal

Energy

1.24%36kcal

34 kcalvs36 kcal

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

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0.26%0.25g

Fat

1.25%1.2g

0.25 gvs1.2 g

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

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0.12%0.038g

Saturated Fat

0.55%0.18g

0.038 gvs0.18 g

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

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0.13%0.002g

Omega 3

23%0.37g

0.002 gvs0.37 g

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

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0.69%0.12g

Omega 6

1.7%0.29g

0.12 gvs0.29 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

4.08%5.3g

5.8 gvs5.3 g

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

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Sugars

1.67%1.2g

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

NA gvs1.2 g

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

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Fructose

0.58%0.42g

≤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 gvs0.42 g

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

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Glucose

%0.54g

NA gvs0.54 g

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

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Sucrose

%0.25g

NA gvs0.25 g

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

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Fiber

10.5%4g

NA gvs4 g

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

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8.3%4.65g

Protein

5.25%2.94g

4.65 gvs2.94 g

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

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Vitamins

Potherb Jutevs Boiled Kale

31%278μg

Vitamin A

16.2%146μg

RAE, retinol activity equivalents

278 μgvs146 μg

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

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11%0.13mg

Vitamin B1

5.25%0.063mg

Thiamine

0.13 mgvs0.063 mg

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

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42%0.55mg

Vitamin B2

10.8%0.14mg

Riboflavin

0.55 mgvs0.14 mg

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

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7.88%1.26mg

Vitamin B3

2.86%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

3.4%0.17mg

Pantothenic acid

0.072 mgvs0.17 mg

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

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46%0.6mg

Vitamin B6

4.85%0.063mg

Pyridoxine

0.6 mgvs0.063 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

16.3%65μg

Folates and Folic Acid

123 μgvs65 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

19.8%18mg

Ascorbic acid

37 mgvs18 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

10.7%1.6mg

Tocopherols and Tocotrienols

NA mgvs1.6 mg

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

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Vitamin K

349%419μg

Phytomenadione or phylloquinone

NA μgvs419 μg

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

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Minerals

Potherb Jutevs Boiled Kale

21%208mg

Calcium

15%150mg

208 mgvs150 mg

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

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28.3%0.26mg

Copper

7.44%0.067mg

0.26 mgvs0.067 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

10.5%0.84mg

4.76 mgvs0.84 mg

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

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15.2%64mg

Magnesium

5.95%25mg

64 mgvs25 mg

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

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5.35%0.12mg

Manganese

23.6%0.54mg

0.12 mgvs0.54 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

6%42mg

83 mgvs42 mg

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

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16.4%559mg

Potassium

4.24%144mg

559 mgvs144 mg

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

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1.64%0.9μg

Selenium

1.64%0.9μg

0.9 μgvs0.9 μg

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

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0.53%8mg

Sodium

1.07%16mg

8 mgvs16 mg

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

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7.2%0.79mg

Zinc

2.45%0.27mg

0.79 mgvs0.27 mg

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

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2.37%87.7g

Water

2.43%90g

87.7 gvs90 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 Boiled Kale:

Raw Potherb Jute has 1.9 times more Vitamin A, 2.1 times more Vitamin B1, 3.9 times more Vitamin B2, 2.8 times more Vitamin B3, 9.5 times more Vitamin B6, 1.9 times more Vitamin B9 and 2.1 times more Vitamin C than Boiled and Drained Kale.
While Boiled and Drained Kale contains 2.4 times more Vitamin B5 than Raw Potherb Jute.
Both Raw Potherb Jute as well as Boiled and Drained Kale have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Potherb Jute vs Boiled Kale:

Raw Potherb Jute has 1.4 times more Calcium, 3.8 times more Copper, 5.7 times more Iron, 2.6 times more Magnesium, 2 times more Phosphorus, 3.9 times more Potassium and 2.9 times more Zinc than Boiled and Drained Kale.
While Boiled and Drained Kale contains 4.4 times more Manganese and 2 times more Sodium than Raw Potherb Jute.
Both Raw Potherb Jute and Boiled and Drained Kale have similar amounts of Selenium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

Raw Potherb Jute has 1.6 times more Protein than Boiled and Drained Kale.
While Boiled and Drained Kale contains 4.8 times more Fat, 185.5 times more Omega 3 and 2.4 times more Omega 6 than Raw Potherb Jute.
Both Raw Potherb Jute and Boiled and Drained Kale have similar amounts of Energy and Carbohydrate per 100 g.
Both Raw Potherb Jute as well as Boiled and Drained Kale have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

Potherb JuteVS Boiled Potherb JuteBoiled KaleVS Boiled Potherb JutePotherb JuteVS Frozen KaleBoiled KaleVS Frozen Kale

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Comparing Nutrients in 100 grams Potherb JuteVS Boiled Kale

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 g: