Comparing Nutrients in 5 ounces Dried Pepeao VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Dried Pepeao	6%	1%	93%
Carrots	8%	5%	87%

Macro Nutrients

	Dried Pepeao	Carrots	Recommended Dietary Allowance
Energy	14.6% 422kcal	2% 58kcal	2900kcal per day for Men 19-50 years
Fat	0.64% 0.62g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	NA	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	NA	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	NA	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.4% 115g	10.4% 13.6g	130g per day for Men 19-50 years
Sugars	NA	9.27% 6.7g	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	1.08% 0.78g	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	% 0.84g	g per day for Men 19-50 years
Sucrose	NA	% 5.1g	g per day for Men 19-50 years
Fiber	NA	10.4% 3.97g	38g per day for Men 19-50 years
Protein	12.2% 6.83g	2.35% 1.3g	56g per day for Men 19-50 years

Vitamins

	Dried Pepeao	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	132% 1184μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.17mg	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38% 0.5mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	610% 30.5mg	7.74% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.35mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	10.5% 3.15μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	56.7% 227μg	6.73% 27μg	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	2.2% 2mg	9.3% 8.36mg	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	6.24% 0.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	15.6% 18.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Pepeao	Carrots	Recommended Dietary Allowance
Calcium	16% 160mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	799% 7.2mg	7.1% 0.064mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.54μg	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	109% 8.7mg	5.3% 0.43mg	8mg per day for Men 19-50 years
Magnesium	49.3% 207mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	71% 1.63mg	8.8% 0.2mg	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	23.5% 164mg	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	29.5% 1004mg	13.3% 454mg	3400mg per day for Men 19-50 years
Selenium	117% 64.2μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	6.6% 99mg	6.52% 98mg	1500mg per day for Men 19-50 years
Zinc	97% 10.7mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	0.43% 15.8g	3.4% 125g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Dried Pepeao vs Carrots:

• Dried Pepeao has 12.5 times more Vitamin B1, 6 times more Vitamin B2, 3.1 times more Vitamin B3, 78.8 times more Vitamin B5, 6.9 times more Vitamin B6 and 8.4 times more Vitamin B9 than Raw Carrots.
• While Raw Carrots contain more Vitamin A and 4.2 times more Vitamin C than Dried Pepeao.
• Both Dried Pepeao as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Dried Pepeao vs Carrots:

• Dried Pepeao has 3.4 times more Calcium, 112.7 times more Copper, 20.5 times more Iron, 12.2 times more Magnesium, 8 times more Manganese, 3.3 times more Phosphorus, 2.2 times more Potassium, 453 times more Selenium and 31.3 times more Zinc than Raw Carrots.
• While Raw Carrots contain 7.9 times more Water than Dried Pepeao.
• Both Dried Pepeao and Raw Carrots have similar amounts of Sodium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Pepeao has 7.3 times more Energy, 8.5 times more Carbohydrate and 5.2 times more Protein than Raw Carrots.
• Both Dried Pepeao as well as Raw Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.