Comparing Nutrients in 100 calories Dried Pepeao VS Kale

Weight per 100 calories

• Dried Pepeao: 33.6g
• Kale: 286g

Dried Pepeao has 8.5 times more energy per 100g than Kale. It has high energy density when compared to other foods. Raw Kale having low energy density.

Which food has more nutrients per 100 calories - Dried Pepeao or Kale?

Macros Ratio

	Protein	Fat	Carbs
Dried Pepeao	6%	1%	93%
Kale	27%	31%	42%

Macro Nutrients

	Dried Pepeao	Kale	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	4.4% 4.26g	97g per day for Men 19-50 years
Saturated Fat	NA	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	NA	67.5% 1.08g	1.6g per day for Men 19-50 years
Omega 6	NA	4.9% 0.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27g	9.7% 12.6g	130g per day for Men 19-50 years
Sugars	NA	3.9% 2.83g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	1.6% 1.17g	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	% 1.14g	g per day for Men 19-50 years
Sucrose	NA	% 0.51g	g per day for Men 19-50 years
Fiber	NA	31% 11.7g	38g per day for Men 19-50 years
Protein	2.9% 1.6g	15% 8.34g	56g per day for Men 19-50 years

Vitamins

	Dried Pepeao	Kale	Recommended Dietary Allowance
Vitamin A	0% 0μg	76.5% 689μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.03% 0.12mg	76.3% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	21% 3.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	144% 7.2mg	21% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.5% 0.32mg	32.3% 0.42mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.4% 53.7μg	44.3% 177μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.52% 0.47mg	297% 267mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	12.6% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	928% 1113μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Pepeao	Kale	Recommended Dietary Allowance
Calcium	3.8% 38mg	72.6% 726mg	1000mg per day for Men 19-50 years
Copper	189% 1.7mg	17% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	25.8% 2.06mg	57% 4.57mg	8mg per day for Men 19-50 years
Magnesium	11.7% 49mg	22.4% 94mg	420mg per day for Men 19-50 years
Manganese	16.8% 0.39mg	114% 2.63mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	5.56% 39mg	22.4% 157mg	700mg per day for Men 19-50 years
Potassium	7% 238mg	29.2% 994mg	3400mg per day for Men 19-50 years
Selenium	27.6% 15.2μg	4.68% 2.57μg	55μg per day for Men 19-50 years
Sodium	1.57% 23.5mg	10% 151mg	1500mg per day for Men 19-50 years
Zinc	23% 2.52mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.1% 3.74g	6.92% 256g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Dried Pepeao vs Kale:

• Dried Pepeao has 6.8 times more Vitamin B5 than Raw Kale.
• While Raw Kale contains more Vitamin A, 8.4 times more Vitamin B2, 3.3 times more Vitamin B3, 1.3 times more Vitamin B6, 3.3 times more Vitamin B9 and 568 times more Vitamin C than Dried Pepeao.
• Both Dried Pepeao and Raw Kale have similar amounts of Vitamin B1 per 100 kcal.
• Both Dried Pepeao as well as Raw Kale have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Dried Pepeao vs Kale:

• Dried Pepeao has 11.2 times more Copper, 5.9 times more Selenium and 2.3 times more Zinc than Raw Kale.
• While Raw Kale contains 19.1 times more Calcium, 2.2 times more Iron, 1.9 times more Magnesium, 6.8 times more Manganese, 4 times more Phosphorus, 4.2 times more Potassium, 6.4 times more Sodium and 68.5 times more Water than Dried Pepeao.

Comparison of macro-nutrients per 100 calories:

• Dried Pepeao has 2.2 times more Carbohydrate than Raw Kale.
• While Raw Kale contains 28.8 times more Fat and 5.2 times more Protein than Dried Pepeao.
• Both Dried Pepeao and Raw Kale have similar amounts of Energy per 100 kcal.
• Both Dried Pepeao as well as Raw Kale have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.