Comparing Nutrients in 500 calories Dried Pepeao VS Dried Beechnuts

Weight per 500 calories

• Dried Pepeao: 168g
• Dried Beechnuts: 86.8g

Dried Beechnuts have 1.9 times more energy per unit of mass than Dried Pepeao, which is very high in comparison to other foods. Dried Pepeao having high energy density.

Discover which food has more nutrients per 500 calories - Dried Pepeao or Dried Beechnuts?

Macros Ratio

	Protein	Fat	Carbs
Dried Pepeao	6%	1%	93%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Dried Pepeao	Dried Beechnuts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	44.7% 43.4g	97g per day for Men 19-50 years
Saturated Fat	NA	15.5% 4.96g	32g per day for Men 19-50 years
Omega 3	NA	92% 1.48g	1.6g per day for Men 19-50 years
Omega 6	NA	94% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 136g	22.4% 29g	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	14.4% 8.1g	9.6% 5.4g	56g per day for Men 19-50 years

Vitamins

	Dried Pepeao	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	115% 1.4mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	24.8% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.5% 5.03mg	4.76% 0.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	721% 36mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	45.7% 0.59mg	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	24.5% 98μg	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	15% 13.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Dried Beechnuts	Recommended Dietary Allowance
Calcium	19% 190mg	0.087% 0.87mg	1000mg per day for Men 19-50 years
Copper	945% 8.5mg	64.6% 0.58mg	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	26.7% 2.14mg	8mg per day for Men 19-50 years
Magnesium	58.3% 245mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	84% 1.93mg	50.6% 1.16mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	35% 1188mg	26% 883mg	3400mg per day for Men 19-50 years
Selenium	138% 76μg	NA	55μg per day for Men 19-50 years
Sodium	7.83% 117mg	2.2% 33mg	1500mg per day for Men 19-50 years
Zinc	115% 12.6mg	2.84% 0.31mg	11mg per day for Men 19-50 years
Water	0.51% 18.7g	0.15% 5.73g	3700g per day for Men 19-50 years

Dried Pepeao VS Dried Beechnuts Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Dried Pepeao or Dried Beechnuts?

Lets compare vitamin content per 500 calories of Dried Pepeao vs Dried Beechnuts:

• 500 calories of Dried Pepeao have 5.3 times more Vitamin B1, 1.8 times more Vitamin B2, 6.6 times more Vitamin B3, 44.9 times more Vitamin B5, 2.7 times more Vitamin B6 and 2.7 times more Vitamin B9 than Dried Beechnuts.
• While 500 kcal of Dried Beechnuts contain 5.7 times more Vitamin C than Dried Pepeao.
• 500 calories of Dried Pepeao have insufficient amounts of Vitamin C
• 500 calories of Dried Beechnuts have insufficient amounts of Vitamin B3
• Both Dried Pepeao as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Dried Pepeao vs Dried Beechnuts:

• 500 calories of Dried Pepeao have 218.4 times more Calcium, 14.6 times more Copper, 4.8 times more Iron, more Magnesium, 1.7 times more Manganese, more Phosphorus, 1.3 times more Potassium and 40.4 times more Zinc than Dried Beechnuts.
• 500 calories of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Dried Pepeao have 4.7 times more Carbohydrate and 1.5 times more Protein than Dried Beechnuts.
• While 500 kcal of Dried Beechnuts contain 58.8 times more Fat than Dried Pepeao.
• Both Dried Pepeao and Dried Beechnuts offer comparable quantities of Energy per 500 calories.
• 500 calories of Dried Beechnuts provide inadequate amounts of Protein