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Compare Nutrients in 100 grams Potherb JuteVS Almonds

Macros Ratio

ProteinsFatsCarbs

Potherb Jute
55%
7%
38%
Almonds
15%
78%
7%

Vitamins

100gRDA for Men 19-30 years
Potherb JuteAlmonds
Vitamin A
31%
0%
278 μg0 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
11%
17%
0.133 mg0.205 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
42%
87.5%
0.546 mg1.138 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
7.88%
22.6%
1.26 mg3.618 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
46%
10.5%
0.6 mg0.137 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
41%
0%
37 mg0 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
NA
171%
NA mg25.63 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
NA
0%
NA μg0 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
30.8%
11%
123 μg44 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
Potherb JuteAlmonds
Calcium
21%
27%
208 mg269 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
28%
115%
0.255 mg1.031 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Fluoride
NA
NA
NA mgNA mgRecommended Dietary Allowance is 4mg per day for Men 19-30 years
Iron
59.5%
46%
4.76 mg3.71 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
16%
67.5%
64 mg270 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
5.35%
95%
0.123 mg2.179 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
12%
68.7%
83 mg481 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
12%
15.6%
559 mg733 mgRecommended Dietary Allowance is 4700mg per day for Men 19-30 years
Selenium
1.64%
7.45%
0.9 μg4.1 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
0.53%
0.07%
8 mg1 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
7.2%
28%
0.79 mg3.12 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of Potherb Jute vs Almonds:
Raw Potherb Jute has 4.4 times more Vitamin B6 and 2.8 times more Folate than Almonds. While Almonds contain 1.5 times more Thiamine, 2.1 times more Vitamin B2 and 2.9 times more Vitamin B3 than Raw Potherb Jute.

Comparing minerals per 100 grams for Potherb Jute vs Almonds:
Raw Potherb Jute has 1.3 times more Iron than Almonds. While Almonds contain 1.3 times more Calcium, 4 times more Copper, 4.2 times more Magnesium, 17.7 times more Manganese, 5.8 times more Phosphorus, 1.3 times more Potassium, 4.6 times more Selenium and 3.9 times more Zinc than Raw Potherb Jute.

Macro Nutrients

100gRDA for Men 19-30 years
Potherb JuteAlmonds
Fat
0.26%
51%
0.25 g49.93 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
8.3%
37.8%
4.65 g21.15 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
4.46%
16.6%
5.8 g21.55 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Energy
1.17%
20%
34 kcal579 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Sugars
NA
6%
NA g4.35 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
NA
33%
NA g12.5 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
0.12%
12%
0.038 g3.802 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
0.13%
0.19%
0.002 g0.003 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
0.69%
72%
0.117 g12.324 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
2.37%
0.12%
87.72 g4.41 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Raw Potherb Jute has 19.9 times more Water than Almonds. While Almonds contain 199.7 times more Fat, 4.5 times more Protein, 3.7 times more Carbohydrate, 17 times more Energy, 100.1 times more Saturated Fat and 105.3 times more Omega 6 than Raw Potherb Jute. Both Raw Potherb Jute as well as Almonds have insufficient amounts of Omega 3 in 100g.