Comparing Nutrients in 14 ounces Dried Pepeao VS Boiled Potherb Jute

Macros Ratio

	Protein	Fat	Carbs
Dried Pepeao	6%	1%	93%
Boiled Potherb Jute	32%	4%	64%

Macro Nutrients

	Dried Pepeao	Boiled Potherb Jute	Recommended Dietary Allowance
Energy	40.8% 1183kcal	5.06% 147kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.75g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	NA	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	NA	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	NA	2.2% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	247% 322g	22.3% 29g	130g per day for Men 19-50 years
Sugars	NA	5.47% 3.97g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	21% 7.94g	38g per day for Men 19-50 years
Protein	34% 19g	26% 14.6g	56g per day for Men 19-50 years

Vitamins

	Dried Pepeao	Boiled Potherb Jute	Recommended Dietary Allowance
Vitamin A	0% 0μg	114% 1028μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	273% 3.28mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	107% 1.4mg	58.6% 0.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74.4% 12mg	22% 3.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1707% 85.3mg	5.7% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	290% 3.77mg	174% 2.26mg	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	159% 635μg	103% 413μg	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	6.17% 5.56mg	146% 131mg	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	18.5% 2.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	357% 429μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Pepeao	Boiled Potherb Jute	Recommended Dietary Allowance
Calcium	45% 448mg	83.7% 837mg	1000mg per day for Men 19-50 years
Copper	2236% 20mg	112% 1mg	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	305% 24.4mg	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	138% 579mg	58.6% 246mg	420mg per day for Men 19-50 years
Manganese	199% 4.57mg	21.2% 0.49mg	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	65.8% 460mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	82.6% 2810mg	64.2% 2183mg	3400mg per day for Men 19-50 years
Selenium	327% 180μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	18.5% 278mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	271% 30mg	28.5% 3.14mg	11mg per day for Men 19-50 years
Water	1.2% 44.2g	9.35% 346g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Dried Pepeao vs Boiled Potherb Jute:

• Dried Pepeao has 9.1 times more Vitamin B1, 1.8 times more Vitamin B2, 3.4 times more Vitamin B3, 298.6 times more Vitamin B5, 1.7 times more Vitamin B6 and 1.5 times more Vitamin B9 than Boiled and Drained Potherb Jute.
• While Boiled and Drained Potherb Jute contains more Vitamin A and 23.6 times more Vitamin C than Dried Pepeao.
• Both Dried Pepeao as well as Boiled and Drained Potherb Jute have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Dried Pepeao vs Boiled Potherb Jute:

• Dried Pepeao has 19.9 times more Copper, 2 times more Iron, 2.4 times more Magnesium, 9.4 times more Manganese, 1.6 times more Phosphorus, 1.3 times more Potassium, 50.3 times more Selenium, 6.4 times more Sodium and 9.5 times more Zinc than Boiled and Drained Potherb Jute.
• While Boiled and Drained Potherb Jute contains 1.9 times more Calcium and 7.8 times more Water than Dried Pepeao.

Comparison of macro-nutrients per 14 ounces:

• Dried Pepeao has 8.1 times more Energy, 11.1 times more Carbohydrate and 1.3 times more Protein than Boiled and Drained Potherb Jute.
• Both Dried Pepeao as well as Boiled and Drained Potherb Jute have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.