Comparing Nutrients in 14 ounces Boiled Pigeon Peas VS Pigeon Peas

Macros Ratio

	Protein	Fat	Carbs
Boiled Pigeon Peas	22%	3%	75%
Pigeon Peas	25%	4%	71%

Macro Nutrients

	Boiled Pigeon Peas	Pigeon Peas	Recommended Dietary Allowance
Energy	16.6% 480kcal	47% 1361kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	6.1% 5.9g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	4.1% 1.3g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	8.7% 0.14g	1.6g per day for Men 19-50 years
Omega 6	4.58% 0.78g	18% 3.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 92g	192% 249g	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	70% 26.6g	157% 59.5g	38g per day for Men 19-50 years
Protein	48% 27g	154% 86g	56g per day for Men 19-50 years

Vitamins

	Boiled Pigeon Peas	Pigeon Peas	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.3% 0.58mg	213% 2.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.4% 3.1mg	73.5% 11.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	101% 5.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	86.4% 1.12mg	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	110% 441μg	452% 1810μg	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	0% 0mg	0% 0mg	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	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

	Boiled Pigeon Peas	Pigeon Peas	Recommended Dietary Allowance
Calcium	17% 171mg	51.6% 516mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	466% 4.2mg	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	55% 4.4mg	259% 20.8mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	86.5% 2mg	309% 7.1mg	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	67.5% 472mg	208% 1457mg	700mg per day for Men 19-50 years
Potassium	45% 1524mg	162% 5525mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	59% 32.5μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	32.5% 3.57mg	100% 11mg	11mg per day for Men 19-50 years
Water	7.35% 272g	1.14% 42g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Pigeon Peas VS Pigeon Peas per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Pigeon Peas versus 14 oz of Pigeon Peas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Pigeon Peas vs Pigeon Peas :

• 14 oz of Raw Pigeon Peas contain 4.4 times more Vitamin B1, 3.2 times more Vitamin B2, 3.8 times more Vitamin B3, 4 times more Vitamin B5, 5.7 times more Vitamin B6 and 4.1 times more Vitamin B9 than Boiled Pigeon Peas .
• Both Boiled Pigeon Peas as well as Raw Pigeon Peas have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Pigeon Peas vs Pigeon Peas :

• 14 oz of Raw Pigeon Peas contain 3 times more Calcium, 3.9 times more Copper, 4.7 times more Iron, 4 times more Magnesium, 3.6 times more Manganese, 3.1 times more Phosphorus, 3.6 times more Potassium, 2.8 times more Selenium and 3.1 times more Zinc than Boiled Pigeon Peas .

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Pigeon Peas contain 2.8 times more Energy, 3.9 times more Omega 3, 4 times more Omega 6, 2.7 times more Carbohydrate, 2.2 times more Fiber and 3.2 times more Protein than Boiled Pigeon Peas .
• 14 ounces of Boiled Pigeon Peas provide inadequate amounts of Omega 3 and Omega 6