Comparing Nutrients in 1 kilogram Boiled Young Pigeonpeas with Salt VS Baked Potato Flesh with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Pigeonpeas with Salt	21%	11%	68%
Baked Potato Flesh with Salt	8%	1%	91%

Macro Nutrients

	Boiled Young Pigeonpeas with Salt	Baked Potato Flesh with Salt	Recommended Dietary Allowance
Energy	38.3% 1110kcal	32% 930kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.6g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	11.4% 3.65g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	24.4% 0.39g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	50.6% 8.6g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	150% 195g	166% 216g	130g per day for Men 19-50 years
Sugars	34.2% 25g	23.4% 17g	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	111% 42g	39.5% 15g	38g per day for Men 19-50 years
Protein	106% 59.6g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Pigeonpeas with Salt	Baked Potato Flesh with Salt	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	292% 3.5mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	128% 1.66mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	135% 21.5mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	126% 6.3mg	111% 5.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.8% 0.53mg	232% 3mg	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	250% 1000μg	22.5% 90μg	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	312% 281mg	142% 128mg	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	21.3% 3.2mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	165% 198μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Pigeonpeas with Salt	Baked Potato Flesh with Salt	Recommended Dietary Allowance
Calcium	41% 410mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	117% 1.05mg	239% 2.15mg	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	196% 15.7mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	95% 400mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	70% 1.6mg	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	169% 1180mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	134% 4560mg	115% 3910mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	161% 2410mg	1500mg per day for Men 19-50 years
Zinc	74.5% 8.2mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	19.4% 718g	20.4% 754g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Young Pigeonpeas with Salt VS Baked Potato Flesh with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Young Pigeonpeas with Salt versus 1 kg of Baked Potato Flesh with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Young Pigeonpeas with Salt vs Baked Potato Flesh with Salt:

• 1 kilogram of Boiled Young Pigeonpeas with Salt has 3.3 times more Vitamin B1, 7.9 times more Vitamin B2, 1.5 times more Vitamin B3, 11.1 times more Vitamin B9, 2.2 times more Vitamin C, 8 times more Vitamin E and 66 times more Vitamin K than Baked Potato Flesh with Salt.
• While 1 kg of Baked Potatoes Flesh with Salt contains 5.7 times more Vitamin B6 than Boiled and Drained Young Pigeonpeas with Salt.
• Both Boiled Young Pigeonpeas with Salt and Baked Potato Flesh with Salt provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Baked Potato Flesh with Salt have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• Both Boiled and Drained Young Pigeonpeas with Salt as well as Baked Potatoes Flesh with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Young Pigeonpeas with Salt vs Baked Potato Flesh with Salt:

• 1 kilogram of Boiled Young Pigeonpeas with Salt has 8.2 times more Calcium, 4.5 times more Iron, 1.6 times more Magnesium, 2.8 times more Manganese, 2.4 times more Phosphorus, 4 times more Selenium and 2.8 times more Zinc than Baked Potato Flesh with Salt.
• While 1 kg of Baked Potatoes Flesh with Salt contains 2 times more Copper than Boiled and Drained Young Pigeonpeas with Salt.
• Both Boiled Young Pigeonpeas with Salt and Baked Potato Flesh with Salt contain similar levels of Potassium and Sodium per one kilogram.
• 1 kilogram of Baked Potato Flesh with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Young Pigeonpeas with Salt has 3.9 times more Omega 3, 26.9 times more Omega 6, 1.5 times more Sugars, 2.8 times more Fiber and 3 times more Protein than Baked Potato Flesh with Salt.
• Both Boiled Young Pigeonpeas with Salt and Baked Potato Flesh with Salt offer comparable quantities of Energy and Carbohydrate per one kilogram.
• 1 kilogram of Baked Potato Flesh with Salt provide inadequate amounts of Omega 3 and Omega 6