Comparing Nutrients in 14 ounces Young Pigeonpeas VS Pokeberry Shoots

Macros Ratio

	Protein	Fat	Carbs
Young Pigeonpeas	21%	11%	68%
Pokeberry Shoots	36%	13%	51%

Macro Nutrients

	Young Pigeonpeas	Pokeberry Shoots	Recommended Dietary Allowance
Energy	18.6% 540kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	6.7% 6.5g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	NA	32g per day for Men 19-50 years
Omega 3	9.43% 0.15g	NA	1.6g per day for Men 19-50 years
Omega 6	19.5% 3.3g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	11.3% 14.7g	130g per day for Men 19-50 years
Sugars	16.4% 12g	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	53.3% 20.2g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	51% 28.6g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Young Pigeonpeas	Pokeberry Shoots	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	192% 1726μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	132% 1.6mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52% 0.67mg	101% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.6% 8.73mg	29.8% 4.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54% 2.7mg	3.9% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	44.6% 0.58mg	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	16% 63.5μg	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	600% 540mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	79.4% 95μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Pigeonpeas	Pokeberry Shoots	Recommended Dietary Allowance
Calcium	16.7% 167mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	69.2% 0.62mg	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	84.3% 6.75mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	99% 2.28mg	72% 1.66mg	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	25% 175mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	28.2% 960mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	6.1% 91mg	1500mg per day for Men 19-50 years
Zinc	37.5% 4.13mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	7.07% 261g	9.83% 364g	3700g per day for Men 19-50 years

Nutrient Comparison: Young Pigeonpeas VS Pokeberry Shoots per 14 oz

Compare the macro and micronutrient content in 14 oz of Young Pigeonpeas versus 14 oz of Pokeberry Shoots to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Young Pigeonpeas have 5 times more Vitamin B1, 1.8 times more Vitamin B3, 13.9 times more Vitamin B5 and 10.8 times more Vitamin B9 than Pokeberry Shoots.
• While 14 oz of Raw Pokeberry Shoots contain 145 times more Vitamin A, 1.9 times more Vitamin B2, 2.1 times more Vitamin B6 and 3.5 times more Vitamin C than Raw Young Pigeonpeas.
• 14 ounces of Young Pigeonpeas have insufficient amounts of Vitamin A
• 14 ounces of Pokeberry Shoots have insufficient amounts of Vitamin B5
• Both Raw Young Pigeonpeas as well as Raw Pokeberry Shoots have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Young Pigeonpeas vs Pokeberry Shoots:

• 14 ounces of Young Pigeonpeas have 3.8 times more Magnesium, 1.4 times more Manganese, 2.9 times more Phosphorus, 2.3 times more Potassium, 1.7 times more Selenium and 4.3 times more Zinc than Pokeberry Shoots.
• While 14 oz of Raw Pokeberry Shoots contain 1.3 times more Calcium and 1.4 times more Water than Raw Young Pigeonpeas.
• Both Young Pigeonpeas and Pokeberry Shoots contain similar levels of Copper and Iron per 14 ounces.
• 14 ounces of Pokeberry Shoots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Young Pigeonpeas have 5.9 times more Energy, 6.5 times more Carbohydrate, 3 times more Fiber and 2.8 times more Protein than Pokeberry Shoots.
• 14 ounces of Pokeberry Shoots provide inadequate amounts of Energy