Comparing Nutrients in 14 ounces Young Pigeonpeas VS Boiled Young Pigeonpeas

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

	Young Pigeonpeas	Boiled Young Pigeonpeas	Recommended Dietary Allowance
Calcium	16.7% 167mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	46.3% 0.42mg	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	79.4% 6.35mg	78% 6.23mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	99% 2.28mg	78% 1.8mg	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	72% 504mg	67% 468mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	53.2% 1810mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	37.5% 4.13mg	29.6% 3.25mg	11mg per day for Men 19-50 years
Water	7.07% 261g	7.7% 285g	3700g per day for Men 19-50 years

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

• Raw Young Pigeonpeas have 1.3 times more Vitamin B6, 1.7 times more Vitamin B9, 1.4 times more Vitamin C, 1.2 times more Vitamin E and 1.2 times more Vitamin K than Boiled and Drained Young Pigeonpeas.
• Both Raw Young Pigeonpeas and Boiled and Drained Young Pigeonpeas have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5 per 14 oz.
• Both Raw Young Pigeonpeas as well as Boiled and Drained Young Pigeonpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Young Pigeonpeas have 1.3 times more Copper, 1.7 times more Magnesium, 1.3 times more Manganese, 1.2 times more Potassium, 1.3 times more Selenium and 1.3 times more Zinc than Boiled and Drained Young Pigeonpeas.
• Both Raw Young Pigeonpeas and Boiled and Drained Young Pigeonpeas have similar amounts of Calcium, Iron, Phosphorus and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Young Pigeonpeas have 1.2 times more Energy, 1.2 times more Fat, 1.2 times more Carbohydrate, 1.2 times more Sugars, 1.2 times more Fiber and 1.2 times more Protein than Boiled and Drained Young Pigeonpeas.
• Both Raw Young Pigeonpeas and Boiled and Drained Young Pigeonpeas have similar amounts of Saturated Fat, Omega 3 and Omega 6 per 14 oz.
• Both Raw Young Pigeonpeas as well as Boiled and Drained Young Pigeonpeas have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.