Comparing Nutrients in 100 grams Potherb JuteVS Frozen Kale

Macros Ratio

Protein Fat Carbs

Potherb Jute

42%

53%

Frozen Kale

31%

12%

57%

100 g ▼

Macro Nutrients

Potherb Jutevs Frozen Kale

1.17%34kcal

Energy

0.97%28kcal

34 kcalvs28 kcal

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

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0.26%0.25g

Fat

0.47%0.46g

0.25 gvs0.46 g

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

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0.12%0.038g

Saturated Fat

0.18%0.059g

0.038 gvs0.059 g

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

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0.13%0.002g

Omega 3

7.3%0.12g

0.002 gvs0.12 g

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

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0.69%0.12g

Omega 6

0.53%0.09g

0.12 gvs0.09 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

3.75%4.88g

5.8 gvs4.88 g

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

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Sugars

1.17%0.85g

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

NA gvs0.85 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

5.26%2g

NA gvs2 g

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

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8.3%4.65g

Protein

4.75%2.66g

4.65 gvs2.66 g

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

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Vitamins

Potherb Jutevs Frozen Kale

31%278μg

Vitamin A

23%206μg

RAE, retinol activity equivalents

278 μgvs206 μg

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

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11%0.13mg

Vitamin B1

4.67%0.056mg

Thiamine

0.13 mgvs0.056 mg

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

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42%0.55mg

Vitamin B2

8.6%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

4.36%0.7mg

Niacin, nicotinic acid, niacinamide

1.26 mgvs0.7 mg

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

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1.44%0.072mg

Vitamin B5

1.04%0.052mg

Pantothenic acid

0.072 mgvs0.052 mg

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

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46%0.6mg

Vitamin B6

6.92%0.09mg

Pyridoxine

0.6 mgvs0.09 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

4.25%17μg

Folates and Folic Acid

123 μgvs17 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

43.7%39.3mg

Ascorbic acid

37 mgvs39.3 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

3.8%0.57mg

Tocopherols and Tocotrienols

NA mgvs0.57 mg

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

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Vitamin K

278%334μg

Phytomenadione or phylloquinone

NA μgvs334 μg

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

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Minerals

Potherb Jutevs Frozen Kale

21%208mg

Calcium

13.6%136mg

208 mgvs136 mg

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

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28.3%0.26mg

Copper

5.1%0.046mg

0.26 mgvs0.046 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

11.6%0.93mg

4.76 mgvs0.93 mg

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

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15.2%64mg

Magnesium

4.3%18mg

64 mgvs18 mg

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

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5.35%0.12mg

Manganese

19.3%0.44mg

0.12 mgvs0.44 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

4.14%29mg

83 mgvs29 mg

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

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16.4%559mg

Potassium

9.8%333mg

559 mgvs333 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%15mg

8 mgvs15 mg

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

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7.2%0.79mg

Zinc

1.64%0.18mg

0.79 mgvs0.18 mg

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

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2.37%87.7g

Water

2.46%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 Kale:

Raw Potherb Jute has 1.3 times more Vitamin A, 2.4 times more Vitamin B1, 4.9 times more Vitamin B2, 1.8 times more Vitamin B3, 1.4 times more Vitamin B5, 6.7 times more Vitamin B6 and 7.2 times more Vitamin B9 than Frozen Kale, Unprepared.
Both Raw Potherb Jute and Frozen Kale, Unprepared have similar amounts of Vitamin C per 100 g.
Both Raw Potherb Jute as well as Frozen Kale, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

Raw Potherb Jute has 1.5 times more Calcium, 5.5 times more Copper, 5.1 times more Iron, 3.6 times more Magnesium, 2.9 times more Phosphorus, 1.7 times more Potassium and 4.4 times more Zinc than Frozen Kale, Unprepared.
While Frozen Kale, Unprepared contains 3.6 times more Manganese and 1.9 times more Sodium than Raw Potherb Jute.
Both Raw Potherb Jute and Frozen Kale, Unprepared have similar amounts of Selenium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

Raw Potherb Jute has 1.2 times more Energy and 1.7 times more Protein than Frozen Kale, Unprepared.
While Frozen Kale, Unprepared contains 58.5 times more Omega 3 than Raw Potherb Jute.
Both Raw Potherb Jute and Frozen Kale, Unprepared have similar amounts of Carbohydrate per 100 g.
Both Raw Potherb Jute as well as Frozen Kale, Unprepared 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 KaleVS Boiled Potherb JutePotherb JuteVS Cooked Frozen KaleFrozen KaleVS Cooked Frozen Kale

Compare Foods

Comparing Nutrients in 100 grams Potherb JuteVS Frozen Kale

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 g: