Comparing Nutrients in 1 kilogram Boiled Young Pigeonpeas VS Boiled Pokeberry Shoots

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Pigeonpeas	21%	11%	68%
Boiled Pokeberry Shoots	37%	14%	49%

Macro Nutrients

	Boiled Young Pigeonpeas	Boiled Pokeberry Shoots	Recommended Dietary Allowance
Energy	38.3% 1110kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.6g	4.12% 4g	97g per day for Men 19-50 years
Saturated Fat	11.4% 3.65g	2.88% 0.92g	32g per day for Men 19-50 years
Omega 3	24.4% 0.39g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	50.6% 8.6g	9.76% 1.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	150% 195g	24% 31g	130g per day for Men 19-50 years
Sugars	34.2% 25g	22% 16g	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	41% 23g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Pigeonpeas	Boiled Pokeberry Shoots	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	483% 4350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	292% 3.5mg	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	128% 1.66mg	192% 2.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	135% 21.5mg	68.8% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	126% 6.3mg	7.8% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.8% 0.53mg	85.4% 1.1mg	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	911% 820mg	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	56.7% 8.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	165% 198μg	900% 1080μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Pigeonpeas	Boiled Pokeberry Shoots	Recommended Dietary Allowance
Calcium	41% 410mg	53% 530mg	1000mg per day for Men 19-50 years
Copper	117% 1.05mg	140% 1.26mg	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	150% 12mg	8mg per day for Men 19-50 years
Magnesium	95% 400mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	146% 3.36mg	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	47% 330mg	700mg per day for Men 19-50 years
Potassium	134% 4560mg	54% 1840mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	12% 180mg	1500mg per day for Men 19-50 years
Zinc	74.5% 8.2mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	19.4% 718g	25% 929g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Young Pigeonpeas VS Boiled Pokeberry Shoots per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Young Pigeonpeas versus 1 kg of Boiled Pokeberry Shoots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Young Pigeonpeas vs Boiled Pokeberry Shoots:

• 1 kilogram of Boiled Young Pigeonpeas has 5 times more Vitamin B1, 2 times more Vitamin B3, 16.2 times more Vitamin B5 and 11.1 times more Vitamin B9 than Boiled Pokeberry Shoots.
• While 1 kg of Boiled and Drained Pokeberry Shoots contains 217.5 times more Vitamin A, 1.5 times more Vitamin B2, 2.1 times more Vitamin B6, 2.9 times more Vitamin C, 2.7 times more Vitamin E and 5.5 times more Vitamin K than Boiled and Drained Young Pigeonpeas.
• 1 kilogram of Boiled Young Pigeonpeas have insufficient amounts of Vitamin A
• 1 kilogram of Boiled Pokeberry Shoots have insufficient amounts of Vitamin B5
• Both Boiled and Drained Young Pigeonpeas as well as Boiled and Drained Pokeberry Shoots have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Young Pigeonpeas vs Boiled Pokeberry Shoots:

• 1 kilogram of Boiled Young Pigeonpeas has 1.3 times more Iron, 2.9 times more Magnesium, 1.3 times more Manganese, 3.6 times more Phosphorus, 2.5 times more Potassium, 1.3 times more Selenium and 4.3 times more Zinc than Boiled Pokeberry Shoots.
• While 1 kg of Boiled and Drained Pokeberry Shoots contains 1.3 times more Calcium and 1.3 times more Water than Boiled and Drained Young Pigeonpeas.
• Both Boiled Young Pigeonpeas and Boiled Pokeberry Shoots contain similar levels of Copper per one kilogram.
• 1 kilogram of Boiled Pokeberry Shoots lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Young Pigeonpeas has 5.6 times more Energy, 4.3 times more Omega 3, 5.2 times more Omega 6, 6.3 times more Carbohydrate, 1.6 times more Sugars, 2.8 times more Fiber and 2.6 times more Protein than Boiled Pokeberry Shoots.
• 1 kilogram of Boiled Pokeberry Shoots provide inadequate amounts of Energy, Omega 3 and Omega 6