Comparing Nutrients in 100 grams Potherb JuteVS Kale

Macros Ratio

Protein Fat Carbs

Potherb Jute

42%

53%

Kale

27%

31%

42%

100 g ▼

Macro Nutrients

Potherb Jutevs Kale

1.17%34kcal

Energy

1.2%35kcal

34 kcalvs35 kcal

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

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0.26%0.25g

Fat

1.54%1.5g

0.25 gvs1.5 g

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

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0.12%0.038g

Saturated Fat

0.56%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

23.6%0.38g

0.002 gvs0.38 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

3.4%4.4g

5.8 gvs4.4 g

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

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Sugars

1.37%0.99g

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

NA gvs0.99 g

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

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Fructose

0.57%0.41g

≤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 gvs0.41 g

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

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Glucose

%0.4g

NA gvs0.4 g

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

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Sucrose

%0.18g

NA gvs0.18 g

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

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Fiber

10.8%4.1g

NA gvs4.1 g

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

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8.3%4.65g

Protein

5.2%2.92g

4.65 gvs2.92 g

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

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Vitamins

Potherb Jutevs Kale

31%278μg

Vitamin A

26.8%241μg

RAE, retinol activity equivalents

278 μgvs241 μg

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

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11%0.13mg

Vitamin B1

9.4%0.11mg

Thiamine

0.13 mgvs0.11 mg

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

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42%0.55mg

Vitamin B2

26.7%0.35mg

Riboflavin

0.55 mgvs0.35 mg

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

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7.88%1.26mg

Vitamin B3

7.38%1.18mg

Niacin, nicotinic acid, niacinamide

1.26 mgvs1.18 mg

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

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1.44%0.072mg

Vitamin B5

7.4%0.37mg

Pantothenic acid

0.072 mgvs0.37 mg

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

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46%0.6mg

Vitamin B6

11.3%0.15mg

Pyridoxine

0.6 mgvs0.15 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

15.5%62μg

Folates and Folic Acid

123 μgvs62 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

104%93mg

Ascorbic acid

37 mgvs93 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

4.4%0.66mg

Tocopherols and Tocotrienols

NA mgvs0.66 mg

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

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Vitamin K

325%390μg

Phytomenadione or phylloquinone

NA μgvs390 μg

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

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Minerals

Potherb Jutevs Kale

21%208mg

Calcium

25.4%254mg

208 mgvs254 mg

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

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28.3%0.26mg

Copper

5.9%0.053mg

0.26 mgvs0.053 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

20%1.6mg

4.76 mgvs1.6 mg

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

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15.2%64mg

Magnesium

7.86%33mg

64 mgvs33 mg

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

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5.35%0.12mg

Manganese

40%0.92mg

0.12 mgvs0.92 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

7.86%55mg

83 mgvs55 mg

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

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16.4%559mg

Potassium

10.2%348mg

559 mgvs348 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

3.53%53mg

8 mgvs53 mg

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

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7.2%0.79mg

Zinc

3.55%0.39mg

0.79 mgvs0.39 mg

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

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2.37%87.7g

Water

2.42%89.6g

87.7 gvs89.6 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 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 100 g.
Both Raw Potherb Jute as well as Raw Kale have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

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 100 g.
Both Raw Potherb Jute as well as Raw Kale have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

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

Compare Foods

Comparing Nutrients in 100 grams Potherb JuteVS Kale

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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