Comparing Nutrients in 100 grams KaleVS Boiled Potherb Jute

Macros Ratio

Protein Fat Carbs

Kale

27%

31%

42%

Boiled Potherb Jute

32%

64%

100 g ▼

Macro Nutrients

Kalevs Boiled Potherb Jute

1.2%35kcal

Energy

1.28%37kcal

35 kcalvs37 kcal

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

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1.54%1.5g

Fat

0.21%0.2g

1.5 gvs0.2 g

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

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0.56%0.18g

Saturated Fat

0.094%0.03g

0.18 gvs0.03 g

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

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23.6%0.38g

Omega 3

0.13%0.002g

0.38 gvs0.002 g

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

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1.7%0.29g

Omega 6

0.55%0.094g

0.29 gvs0.094 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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3.4%4.4g

Carbohydrate

5.6%7.3g

4.4 gvs7.3 g

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

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1.37%0.99g

Sugars

1.38%1g

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

0.99 gvs1 g

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

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0.57%0.41g

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]

0.41 gvsNA g

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

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%0.4g

Glucose

0.4 gvsNA g

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

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%0.18g

Sucrose

0.18 gvsNA g

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

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10.8%4.1g

Fiber

5.26%2g

4.1 gvs2 g

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

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5.2%2.92g

Protein

6.57%3.68g

2.92 gvs3.68 g

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

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Vitamins

Kalevs Boiled Potherb Jute

26.8%241μg

Vitamin A

28.8%259μg

RAE, retinol activity equivalents

241 μgvs259 μg

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

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9.4%0.11mg

Vitamin B1

7.6%0.091mg

Thiamine

0.11 mgvs0.091 mg

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

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26.7%0.35mg

Vitamin B2

14.8%0.19mg

Riboflavin

0.35 mgvs0.19 mg

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

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7.38%1.18mg

Vitamin B3

5.56%0.89mg

Niacin, nicotinic acid, niacinamide

1.18 mgvs0.89 mg

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

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7.4%0.37mg

Vitamin B5

1.44%0.072mg

Pantothenic acid

0.37 mgvs0.072 mg

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

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11.3%0.15mg

Vitamin B6

44%0.57mg

Pyridoxine

0.15 mgvs0.57 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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15.5%62μg

Vitamin B9

26%104μg

Folates and Folic Acid

62 μgvs104 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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104%93mg

Vitamin C

36.7%33mg

Ascorbic acid

93 mgvs33 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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4.4%0.66mg

Vitamin E

4.67%0.7mg

Tocopherols and Tocotrienols

0.66 mgvs0.7 mg

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

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325%390μg

Vitamin K

90%108μg

Phytomenadione or phylloquinone

390 μgvs108 μg

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

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Minerals

Kalevs Boiled Potherb Jute

25.4%254mg

Calcium

21%211mg

254 mgvs211 mg

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

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5.9%0.053mg

Copper

28.3%0.26mg

0.053 mgvs0.26 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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20%1.6mg

Iron

39.3%3.14mg

1.6 mgvs3.14 mg

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

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7.86%33mg

Magnesium

14.8%62mg

33 mgvs62 mg

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

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40%0.92mg

Manganese

5.35%0.12mg

0.92 mgvs0.12 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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7.86%55mg

Phosphorus

10.3%72mg

55 mgvs72 mg

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

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10.2%348mg

Potassium

16%550mg

348 mgvs550 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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3.53%53mg

Sodium

0.73%11mg

53 mgvs11 mg

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

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3.55%0.39mg

Zinc

7.2%0.79mg

0.39 mgvs0.79 mg

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

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2.42%89.6g

Water

2.36%87g

89.6 gvs87 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 Kale vs Boiled Potherb Jute:

Raw Kale has 1.2 times more Vitamin B1, 1.8 times more Vitamin B2, 1.3 times more Vitamin B3, 5.1 times more Vitamin B5, 2.8 times more Vitamin C and 3.6 times more Vitamin K than Boiled and Drained Potherb Jute.
While Boiled and Drained Potherb Jute contains 3.9 times more Vitamin B6 and 1.7 times more Vitamin B9 than Raw Kale.
Both Raw Kale and Boiled and Drained Potherb Jute have similar amounts of Vitamin A and Vitamin E per 100 g.
Both Raw Kale as well as Boiled and Drained Potherb Jute have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

Raw Kale has 1.2 times more Calcium, 7.5 times more Manganese and 4.8 times more Sodium than Boiled and Drained Potherb Jute.
While Boiled and Drained Potherb Jute contains 4.8 times more Copper, 2 times more Iron, 1.9 times more Magnesium, 1.3 times more Phosphorus, 1.6 times more Potassium and 2 times more Zinc than Raw Kale.
Both Raw Kale and Boiled and Drained Potherb Jute have similar amounts of Selenium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

Raw Kale has 7.5 times more Fat, 189 times more Omega 3, 3.1 times more Omega 6 and 2.1 times more Fiber than Boiled and Drained Potherb Jute.
While Boiled and Drained Potherb Jute contains 1.6 times more Carbohydrate and 1.3 times more Protein than Raw Kale.
Both Raw Kale and Boiled and Drained Potherb Jute have similar amounts of Energy and Sugars per 100 g.
Both Raw Kale as well as Boiled and Drained Potherb Jute have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

KaleVS Boiled KaleBoiled Potherb JuteVS Boiled Kale

Compare Foods

Comparing Nutrients in 100 grams KaleVS Boiled Potherb Jute

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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