Comparing Nutrients in 7 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	20.4% 591kcal	2.53% 73.4kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.87g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	NA	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	NA	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	NA	1.1% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	124% 161g	11% 14.5g	130g per day for Men 19-50 years
Sugars	NA	2.74% 2g	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	10.4% 3.97g	38g per day for Men 19-50 years
Protein	17% 9.57g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Dried Pepeao	Boiled Potherb Jute	Recommended Dietary Allowance
Vitamin A	0% 0μg	57% 514μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	137% 1.64mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.4% 0.69mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.2% 5.95mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	853% 42.7mg	2.86% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	145% 1.9mg	87% 1.13mg	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	79.4% 318μg	51.6% 206μg	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	3.1% 2.78mg	72.8% 65.5mg	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	9.26% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	179% 214μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Pepeao	Boiled Potherb Jute	Recommended Dietary Allowance
Calcium	22.4% 224mg	42% 419mg	1000mg per day for Men 19-50 years
Copper	1118% 10mg	56.2% 0.51mg	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	152% 12mg	78% 6.23mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	99% 2.3mg	10.6% 0.24mg	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	33% 230mg	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	41.3% 1405mg	32% 1091mg	3400mg per day for Men 19-50 years
Selenium	163% 90μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	14.3% 1.57mg	11mg per day for Men 19-50 years
Water	0.6% 22g	4.67% 173g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 oz.

Comparing minerals per 7 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 7 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 7 oz.