Comparing Nutrients in 1 kilogram Boiled Pigeon Peas VS Pigeon Peas

Macros Ratio

	Protein	Fat	Carbs
Boiled Pigeon Peas	22%	3%	75%
Pigeon Peas	25%	4%	71%

Macro Nutrients

	Boiled Pigeon Peas	Pigeon Peas	Recommended Dietary Allowance
Energy	41.7% 1210kcal	118% 3430kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	15.4% 15g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	11.5% 1.96g	45.8% 7.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	179% 233g	483% 628g	130g per day for Men 19-50 years
Sugars	NA	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	176% 67g	395% 150g	38g per day for Men 19-50 years
Protein	121% 67.6g	388% 217g	56g per day for Men 19-50 years

Vitamins

	Boiled Pigeon Peas	Pigeon Peas	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	122% 1.46mg	536% 6.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	144% 1.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49% 7.8mg	185% 29.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64% 3.2mg	254% 12.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	218% 2.83mg	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	278% 1110μg	1140% 4560μg	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	0% 0mg	0% 0mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pigeon Peas	Pigeon Peas	Recommended Dietary Allowance
Calcium	43% 430mg	130% 1300mg	1000mg per day for Men 19-50 years
Copper	299% 2.7mg	1174% 10.6mg	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	139% 11mg	654% 52.3mg	8mg per day for Men 19-50 years
Magnesium	110% 460mg	436% 1830mg	420mg per day for Men 19-50 years
Manganese	218% 5mg	779% 18mg	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	170% 1190mg	524% 3670mg	700mg per day for Men 19-50 years
Potassium	113% 3840mg	409% 13920mg	3400mg per day for Men 19-50 years
Selenium	52.7% 29μg	149% 82μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	82% 9mg	251% 27.6mg	11mg per day for Men 19-50 years
Water	18.5% 686g	2.86% 106g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Pigeon Peas VS Pigeon Peas per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Pigeon Peas versus 1 kg of Pigeon Peas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Pigeon Peas vs Pigeon Peas :

• 1 kg of Raw Pigeon Peas contains 4.4 times more Vitamin B1, 3.2 times more Vitamin B2, 3.8 times more Vitamin B3, 4 times more Vitamin B5, 5.7 times more Vitamin B6 and 4.1 times more Vitamin B9 than Boiled Pigeon Peas .
• Both Boiled Pigeon Peas as well as Raw Pigeon Peas have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Pigeon Peas vs Pigeon Peas :

• 1 kg of Raw Pigeon Peas contains 3 times more Calcium, 3.9 times more Copper, 4.7 times more Iron, 4 times more Magnesium, 3.6 times more Manganese, 3.1 times more Phosphorus, 3.6 times more Potassium, 2.8 times more Selenium and 3.1 times more Zinc than Boiled Pigeon Peas .

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Pigeon Peas contains 2.8 times more Energy, 3.9 times more Omega 3, 4 times more Omega 6, 2.7 times more Carbohydrate, 2.2 times more Fiber and 3.2 times more Protein than Boiled Pigeon Peas .
• 1 kilogram of Boiled Pigeon Peas provide inadequate amounts of Omega 3 and Omega 6