Comparing Nutrients in 14 ounces Pokeberry Shoots VS Boiled Young Pigeonpeas

Macros Ratio

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

Macro Nutrients

	Pokeberry Shoots	Boiled Young Pigeonpeas	Recommended Dietary Allowance
Energy	3.15% 91kcal	15% 441kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	5.56% 5.4g	97g per day for Men 19-50 years
Saturated Fat	NA	4.53% 1.45g	32g per day for Men 19-50 years
Omega 3	NA	9.67% 0.15g	1.6g per day for Men 19-50 years
Omega 6	NA	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	11.3% 14.7g	59.5% 77.4g	130g per day for Men 19-50 years
Sugars	NA	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	17.8% 6.75g	44% 16.7g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	42.2% 23.7g	56g per day for Men 19-50 years

Vitamins

	Pokeberry Shoots	Boiled Young Pigeonpeas	Recommended Dietary Allowance
Vitamin A	192% 1726μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	116% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	101% 1.3mg	50.7% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.8% 4.76mg	53.4% 8.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.19mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.6% 0.58mg	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	16% 63.5μg	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	600% 540mg	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	NA	8.47% 1.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	65.5% 78.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pokeberry Shoots	Boiled Young Pigeonpeas	Recommended Dietary Allowance
Calcium	21% 210mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	69.2% 0.62mg	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	84.3% 6.75mg	78% 6.23mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	72% 1.66mg	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	25% 175mg	67% 468mg	700mg per day for Men 19-50 years
Potassium	28.2% 960mg	53.2% 1810mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	6.1% 91mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	29.6% 3.25mg	11mg per day for Men 19-50 years
Water	9.83% 364g	7.7% 285g	3700g per day for Men 19-50 years

Nutrient Comparison: Pokeberry Shoots VS Boiled Young Pigeonpeas per 14 oz

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

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

• 14 ounces of Pokeberry Shoots have 217.5 times more Vitamin A, 2 times more Vitamin B2, 2.8 times more Vitamin B6 and 4.8 times more Vitamin C than Boiled Young Pigeonpeas.
• While 14 oz of Boiled and Drained Young Pigeonpeas contain 4.4 times more Vitamin B1, 1.8 times more Vitamin B3, 12.9 times more Vitamin B5 and 6.3 times more Vitamin B9 than Raw Pokeberry Shoots.
• 14 ounces of Pokeberry Shoots have insufficient amounts of Vitamin B5
• 14 ounces of Boiled Young Pigeonpeas have insufficient amounts of Vitamin A
• Both Raw Pokeberry Shoots as well as Boiled and Drained Young Pigeonpeas have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Pokeberry Shoots have 1.3 times more Calcium, 1.5 times more Copper and 1.3 times more Water than Boiled Young Pigeonpeas.
• While 14 oz of Boiled and Drained Young Pigeonpeas contain 2.2 times more Magnesium, 2.7 times more Phosphorus, 1.9 times more Potassium, 1.3 times more Selenium and 3.4 times more Zinc than Raw Pokeberry Shoots.
• Both Pokeberry Shoots and Boiled Young Pigeonpeas contain similar levels of Iron and Manganese per 14 ounces.
• 14 ounces of Pokeberry Shoots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Boiled and Drained Young Pigeonpeas contain 4.8 times more Energy, 5.3 times more Carbohydrate, 2.5 times more Fiber and 2.3 times more Protein than Raw Pokeberry Shoots.
• 14 ounces of Pokeberry Shoots provide inadequate amounts of Energy