Comparing Nutrients in 5 ounces 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	14.6% 422kcal	1.8% 52.4kcal	2900kcal per day for Men 19-50 years
Fat	0.64% 0.62g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	NA	0.13% 0.043g	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	0.78% 0.13g	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	7.95% 10.3g	130g per day for Men 19-50 years
Sugars	NA	1.96% 1.4g	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	7.46% 2.83g	38g per day for Men 19-50 years
Protein	12.2% 6.83g	9.3% 5.2g	56g per day for Men 19-50 years

Vitamins

	Dried Pepeao	Boiled Potherb Jute	Recommended Dietary Allowance
Vitamin A	0% 0μg	40.8% 367μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.17mg	10.7% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38% 0.5mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	7.9% 1.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	610% 30.5mg	2.04% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.35mg	62% 0.81mg	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	56.7% 227μg	37% 147μg	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	52% 46.8mg	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	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	128% 153μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Pepeao	Boiled Potherb Jute	Recommended Dietary Allowance
Calcium	16% 160mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	799% 7.2mg	40% 0.36mg	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	109% 8.7mg	55.6% 4.45mg	8mg per day for Men 19-50 years
Magnesium	49.3% 207mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	71% 1.63mg	7.6% 0.17mg	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	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	29.5% 1004mg	23% 780mg	3400mg per day for Men 19-50 years
Selenium	117% 64.2μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	6.6% 99mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	97% 10.7mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.43% 15.8g	3.34% 124g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces 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 5 oz.

Comparing minerals per 5 ounces 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 5 ounces:

• 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 5 oz.