Comparing Nutrients in 1 kilogram 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	103% 2980kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	4.54% 4.4g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	NA	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	NA	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	NA	5.53% 0.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	623% 810g	56% 73g	130g per day for Men 19-50 years
Sugars	NA	13.8% 10g	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	52.6% 20g	38g per day for Men 19-50 years
Protein	86% 48.2g	65.7% 36.8g	56g per day for Men 19-50 years

Vitamins

	Dried Pepeao	Boiled Potherb Jute	Recommended Dietary Allowance
Vitamin A	0% 0μg	288% 2590μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	688% 8.26mg	76% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	269% 3.5mg	148% 1.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	188% 30mg	55.6% 8.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4300% 215mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	731% 9.5mg	438% 5.7mg	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	400% 1600μg	260% 1040μg	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	15.6% 14mg	367% 330mg	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	46.7% 7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	900% 1080μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Pepeao	Boiled Potherb Jute	Recommended Dietary Allowance
Calcium	113% 1130mg	211% 2110mg	1000mg per day for Men 19-50 years
Copper	5633% 50.7mg	283% 2.55mg	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	768% 61.4mg	393% 31.4mg	8mg per day for Men 19-50 years
Magnesium	348% 1460mg	148% 620mg	420mg per day for Men 19-50 years
Manganese	500% 11.5mg	53.5% 1.23mg	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	166% 1160mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	208% 7080mg	162% 5500mg	3400mg per day for Men 19-50 years
Selenium	824% 453μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	46.7% 700mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	684% 75.2mg	72% 7.9mg	11mg per day for Men 19-50 years
Water	3% 111g	23.6% 872g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.

Comparing minerals per 1 kilogram 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 1 kilogram:

• 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 1 kg.