Comparing Nutrients in 14 ounces Boiled Sweet Potato no Skin VS Boiled Young Pigeonpeas with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Sweet Potato no Skin	7%	2%	91%
Boiled Young Pigeonpeas with Salt	21%	11%	68%

Macro Nutrients

	Boiled Sweet Potato no Skin	Boiled Young Pigeonpeas with Salt	Recommended Dietary Allowance
Energy	10.4% 302kcal	15% 441kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	5.56% 5.4g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	4.53% 1.45g	32g per day for Men 19-50 years
Omega 3	0% 0g	9.67% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.42% 0.24g	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	54% 70.3g	59.5% 77.4g	130g per day for Men 19-50 years
Sugars	31.4% 22.8g	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	2.35% 1.7g	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	% 2.14g	NA	g per day for Men 19-50 years
Sucrose	% 5.68g	NA	g per day for Men 19-50 years
Fiber	26% 9.92g	44% 16.7g	38g per day for Men 19-50 years
Protein	9.7% 5.44g	42.2% 23.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Sweet Potato no Skin	Boiled Young Pigeonpeas with Salt	Recommended Dietary Allowance
Vitamin A	347% 3124μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.5% 0.22mg	116% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	50.7% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.14mg	53.4% 8.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.4% 0.65mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	18.3% 5.48μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.95% 24μg	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	56.4% 51mg	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	25% 3.73mg	8.47% 1.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.95% 8.33μg	65.5% 78.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sweet Potato no Skin	Boiled Young Pigeonpeas with Salt	Recommended Dietary Allowance
Calcium	10.7% 107mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	41.5% 0.37mg	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	35.7% 2.86mg	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	46% 1.06mg	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	18% 127mg	67% 468mg	700mg per day for Men 19-50 years
Potassium	27% 913mg	53.2% 1810mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	7.14% 107mg	63.5% 953mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	29.6% 3.25mg	11mg per day for Men 19-50 years
Water	8.6% 318g	7.7% 285g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Sweet Potato no Skin VS Boiled Young Pigeonpeas with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Sweet Potato no Skin versus 14 oz of Boiled Young Pigeonpeas with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Sweet Potato no Skin vs Boiled Young Pigeonpeas with Salt:

• 14 ounces of Boiled Sweet Potato no Skin have 393.5 times more Vitamin A, 3.1 times more Vitamin B6 and 2.9 times more Vitamin E than Boiled Young Pigeonpeas with Salt.
• While 14 oz of Boiled and Drained Young Pigeonpeas with Salt contain 6.3 times more Vitamin B1, 3.5 times more Vitamin B2, 4 times more Vitamin B3, 16.7 times more Vitamin B9, 2.2 times more Vitamin C and 9.4 times more Vitamin K than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato no Skin and Boiled Young Pigeonpeas with Salt provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Boiled Sweet Potato no Skin have insufficient amounts of Vitamin B9 and Vitamin K
• 14 ounces of Boiled Young Pigeonpeas with Salt have insufficient amounts of Vitamin A
• Both Boiled Sweet Potato without Skin as well as Boiled and Drained Young Pigeonpeas with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Sweet Potato no Skin vs Boiled Young Pigeonpeas with Salt:

• 14 oz of Boiled and Drained Young Pigeonpeas with Salt contain 1.5 times more Calcium, 2.2 times more Iron, 2.2 times more Magnesium, 1.7 times more Manganese, 3.7 times more Phosphorus, 2 times more Potassium, 6 times more Selenium, 8.9 times more Sodium and 4.1 times more Zinc than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato no Skin and Boiled Young Pigeonpeas with Salt contain similar levels of Copper per 14 ounces.
• 14 ounces of Boiled Sweet Potato no Skin lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Sweet Potato no Skin have 2.3 times more Sugars than Boiled Young Pigeonpeas with Salt.
• While 14 oz of Boiled and Drained Young Pigeonpeas with Salt contain 1.5 times more Energy, more Omega 3, 14.1 times more Omega 6, 1.7 times more Fiber and 4.4 times more Protein than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato no Skin and Boiled Young Pigeonpeas with Salt offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Boiled Sweet Potato no Skin provide inadequate amounts of Omega 3 and Omega 6