Comparing Nutrients in 300 calories Dried Pepeao VS Potherb Jute

Weight per 300 calories

• Dried Pepeao: 101g
• Potherb Jute: 882g

Dried Pepeao has 8.8 times more energy per 100g than Potherb Jute. It has high energy density when compared to other foods. Raw Potherb Jute having low energy density.

Which food has more nutrients per 300 calories - Dried Pepeao or Potherb Jute?

Macros Ratio

	Protein	Fat	Carbs
Dried Pepeao	6%	1%	93%
Potherb Jute	42%	5%	53%

Macro Nutrients

	Dried Pepeao	Potherb Jute	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.46% 0.44g	2.27% 2.2g	97g per day for Men 19-50 years
Saturated Fat	NA	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	NA	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	NA	6.07% 1.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.7% 81.6g	39.4% 51g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	38g per day for Men 19-50 years
Protein	8.66% 4.85g	73.3% 41g	56g per day for Men 19-50 years

Vitamins

	Dried Pepeao	Potherb Jute	Recommended Dietary Allowance
Vitamin A	0% 0μg	273% 2453μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69.3% 0.83mg	98% 1.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	371% 4.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.02mg	69.5% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	433% 21.6mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.6% 0.96mg	407% 5.3mg	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	40.3% 161μg	271% 1085μg	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	1.57% 1.4mg	363% 326mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Pepeao	Potherb Jute	Recommended Dietary Allowance
Calcium	11.4% 114mg	184% 1835mg	1000mg per day for Men 19-50 years
Copper	567% 5.1mg	250% 2.25mg	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	77.3% 6.2mg	525% 42mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	134% 565mg	420mg per day for Men 19-50 years
Manganese	50.4% 1.16mg	47% 1.1mg	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	16.7% 117mg	105% 732mg	700mg per day for Men 19-50 years
Potassium	21% 713mg	145% 4932mg	3400mg per day for Men 19-50 years
Selenium	83% 45.6μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	4.7% 70.5mg	4.7% 70.6mg	1500mg per day for Men 19-50 years
Zinc	69% 7.57mg	63.4% 6.97mg	11mg per day for Men 19-50 years
Water	0.3% 11.2g	21% 774g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Dried Pepeao vs Potherb Jute:

• Dried Pepeao has 34.1 times more Vitamin B5 than Raw Potherb Jute.
• While Raw Potherb Jute contains more Vitamin A, 1.4 times more Vitamin B1, 13.7 times more Vitamin B2, 3.7 times more Vitamin B3, 5.5 times more Vitamin B6, 6.7 times more Vitamin B9 and 231.6 times more Vitamin C than Dried Pepeao.
• Both Dried Pepeao as well as Raw Potherb Jute have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Dried Pepeao vs Potherb Jute:

• Dried Pepeao has 2.3 times more Copper and 5.7 times more Selenium than Raw Potherb Jute.
• While Raw Potherb Jute contains 16.1 times more Calcium, 6.8 times more Iron, 3.8 times more Magnesium, 6.3 times more Phosphorus, 6.9 times more Potassium and 69 times more Water than Dried Pepeao.
• Both Dried Pepeao and Raw Potherb Jute have similar amounts of Manganese, Sodium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dried Pepeao has 1.6 times more Carbohydrate than Raw Potherb Jute.
• While Raw Potherb Jute contains 8.5 times more Protein than Dried Pepeao.
• Both Dried Pepeao and Raw Potherb Jute have similar amounts of Energy per 300 kcal.
• Both Dried Pepeao as well as Raw Potherb Jute have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.