Comparing Nutrients in 500 calories Dried Pepeao VS Boiled Potherb Jute

Weight per 500 calories

• Dried Pepeao: 168g
• Boiled Potherb Jute: 1351g

Dried Pepeao has 8.1 times more energy per 100g than Boiled Potherb Jute. It has high energy density when compared to other foods. Boiled and Drained Potherb Jute having low energy density.

Which food has more nutrients per 500 calories - Dried Pepeao or 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	NA	1.27% 0.41g	32g per day for Men 19-50 years
Omega 3	NA	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	NA	7.47% 1.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 136g	75.8% 99g	130g per day for Men 19-50 years
Sugars	NA	18.6% 13.5g	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	71% 27g	38g per day for Men 19-50 years
Protein	14.4% 8.1g	89% 49.7g	56g per day for Men 19-50 years

Vitamins

	Dried Pepeao	Boiled Potherb Jute	Recommended Dietary Allowance
Vitamin A	0% 0μg	389% 3500μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	115% 1.4mg	102% 1.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	200% 2.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.5% 5.03mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	721% 36mg	19.5% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	593% 7.7mg	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	67% 268μg	351% 1405μg	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	2.6% 2.35mg	495% 446mg	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	63% 9.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1216% 1459μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Pepeao	Boiled Potherb Jute	Recommended Dietary Allowance
Calcium	19% 190mg	285% 2851mg	1000mg per day for Men 19-50 years
Copper	945% 8.5mg	383% 3.45mg	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	129% 10.3mg	530% 42.4mg	8mg per day for Men 19-50 years
Magnesium	58.3% 245mg	199% 838mg	420mg per day for Men 19-50 years
Manganese	84% 1.93mg	72.3% 1.66mg	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	28% 195mg	139% 973mg	700mg per day for Men 19-50 years
Potassium	35% 1188mg	219% 7432mg	3400mg per day for Men 19-50 years
Selenium	138% 76μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	7.83% 117mg	9.9% 149mg	1500mg per day for Men 19-50 years
Zinc	115% 12.6mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	0.51% 18.7g	32% 1178g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Dried Pepeao vs Boiled Potherb Jute:

• Dried Pepeao has 37.1 times more Vitamin B5 than Boiled and Drained Potherb Jute.
• While Boiled and Drained Potherb Jute contains more Vitamin A, 4.4 times more Vitamin B2, 2.4 times more Vitamin B3, 4.8 times more Vitamin B6, 5.2 times more Vitamin B9 and 189.8 times more Vitamin C than Dried Pepeao.
• Both Dried Pepeao and Boiled and Drained Potherb Jute have similar amounts of Vitamin B1 per 500 kcal.
• Both Dried Pepeao as well as Boiled and Drained Potherb Jute have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Dried Pepeao vs Boiled Potherb Jute:

• Dried Pepeao has 2.5 times more Copper and 6.2 times more Selenium than Boiled and Drained Potherb Jute.
• While Boiled and Drained Potherb Jute contains 15 times more Calcium, 4.1 times more Iron, 3.4 times more Magnesium, 5 times more Phosphorus, 6.3 times more Potassium, 1.3 times more Sodium and 63 times more Water than Dried Pepeao.
• Both Dried Pepeao and Boiled and Drained Potherb Jute have similar amounts of Manganese and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Pepeao has 1.4 times more Carbohydrate than Boiled and Drained Potherb Jute.
• While Boiled and Drained Potherb Jute contains 6.1 times more Protein than Dried Pepeao.
• Both Dried Pepeao and Boiled and Drained Potherb Jute have similar amounts of Energy per 500 kcal.
• Both Dried Pepeao as well as Boiled and Drained Potherb Jute have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.