Comparing Nutrients in 14 ounces Boiled Young Pigeonpeas VS Young Pigeonpeas

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Pigeonpeas	21%	11%	68%
Young Pigeonpeas	21%	11%	68%

Macro Nutrients

	Boiled Young Pigeonpeas	Young Pigeonpeas	Recommended Dietary Allowance
Energy	15% 441kcal	18.6% 540kcal	2900kcal per day for Men 19-50 years
Fat	5.56% 5.4g	6.7% 6.5g	97g per day for Men 19-50 years
Saturated Fat	4.53% 1.45g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	9.67% 0.15g	9.43% 0.15g	1.6g per day for Men 19-50 years
Omega 6	20% 3.4g	19.5% 3.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.5% 77.4g	73% 95g	130g per day for Men 19-50 years
Sugars	13.6% 9.84g	16.4% 12g	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	44% 16.7g	53.3% 20.2g	38g per day for Men 19-50 years
Protein	42.2% 23.7g	51% 28.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Pigeonpeas	Young Pigeonpeas	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	116% 1.4mg	132% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.7% 0.66mg	52% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.4% 8.55mg	54.6% 8.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	20.8% 0.27mg	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	99% 397μg	172% 687μg	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	124% 112mg	172% 155mg	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	8.47% 1.27mg	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65.5% 78.6μg	79.4% 95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Pigeonpeas	Young Pigeonpeas	Recommended Dietary Allowance
Calcium	16.3% 163mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	46.3% 0.42mg	59% 0.53mg	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	78% 6.23mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	99% 2.28mg	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% 468mg	72% 504mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	29.6% 3.25mg	37.5% 4.13mg	11mg per day for Men 19-50 years
Water	7.7% 285g	7.07% 261g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Young Pigeonpeas vs Young Pigeonpeas:

• Raw Young Pigeonpeas contain 1.3 times more Vitamin B6, 1.7 times more Vitamin B9 and 1.4 times more Vitamin C than Boiled and Drained Young Pigeonpeas.
• Both Boiled and Drained Young Pigeonpeas and Raw Young Pigeonpeas have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin E and Vitamin K per 14 oz.
• Both Boiled and Drained Young Pigeonpeas as well as Raw Young Pigeonpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Young Pigeonpeas vs Young Pigeonpeas:

• Raw Young Pigeonpeas contain 1.3 times more Copper, 1.7 times more Magnesium, 1.3 times more Manganese, 1.3 times more Selenium and 1.3 times more Zinc than Boiled and Drained Young Pigeonpeas.
• Both Boiled and Drained Young Pigeonpeas and Raw Young Pigeonpeas have similar amounts of Calcium, Iron, Phosphorus, Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Both Boiled and Drained Young Pigeonpeas and Raw Young Pigeonpeas have similar amounts of macro-nutrients per 14 oz
• Both Boiled and Drained Young Pigeonpeas and Raw Young Pigeonpeas have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 14 oz.
• Both Boiled and Drained Young Pigeonpeas as well as Raw Young Pigeonpeas have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.