Comparing Nutrients in 1 kilogram Young Pigeonpeas VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Young Pigeonpeas	21%	11%	68%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Young Pigeonpeas	Brazilnuts	Recommended Dietary Allowance
Energy	47% 1360kcal	227% 6590kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.4g	692% 671g	97g per day for Men 19-50 years
Saturated Fat	11% 3.54g	504% 161g	32g per day for Men 19-50 years
Omega 3	23.8% 0.38g	22.5% 0.36g	1.6g per day for Men 19-50 years
Omega 6	49% 8.35g	1433% 244g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	184% 239g	90% 117g	130g per day for Men 19-50 years
Sugars	41.4% 30g	32% 23.3g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 23.3g	g per day for Men 19-50 years
Fiber	134% 51g	197% 75g	38g per day for Men 19-50 years
Protein	129% 72g	256% 143g	56g per day for Men 19-50 years

Vitamins

	Young Pigeonpeas	Brazilnuts	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	333% 4mg	514% 6.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	138% 22mg	18.4% 2.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	136% 6.8mg	36.8% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.3% 0.68mg	77.7% 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	433% 1730μg	55% 220μg	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	433% 390mg	7.78% 7mg	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	26% 3.9mg	377% 56.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	200% 240μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Pigeonpeas	Brazilnuts	Recommended Dietary Allowance
Calcium	42% 420mg	160% 1600mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	1937% 17.4mg	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	200% 16mg	304% 24.3mg	8mg per day for Men 19-50 years
Magnesium	162% 680mg	895% 3760mg	420mg per day for Men 19-50 years
Manganese	250% 5.74mg	532% 12.2mg	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	181% 1270mg	1036% 7250mg	700mg per day for Men 19-50 years
Potassium	162% 5520mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	34855% 19170μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	95% 10.4mg	369% 40.6mg	11mg per day for Men 19-50 years
Water	18% 659g	0.92% 34.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Young Pigeonpeas VS Brazilnuts per 1 kg

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

Lets compare vitamin content per 1 kilogram of Young Pigeonpeas vs Brazilnuts:

• 1 kilogram of Young Pigeonpeas has 4.9 times more Vitamin B2, 7.5 times more Vitamin B3, 3.7 times more Vitamin B5, 7.9 times more Vitamin B9, 55.7 times more Vitamin C and more Vitamin K than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 1.5 times more Vitamin B1, 1.5 times more Vitamin B6 and 14.5 times more Vitamin E than Raw Young Pigeonpeas.
• 1 kilogram of Brazilnuts have insufficient amounts of Vitamin B3, Vitamin C and Vitamin K
• Both Raw Young Pigeonpeas as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Young Pigeonpeas vs Brazilnuts:

• 1 kg of Dried Brazilnuts contains 3.8 times more Calcium, 13 times more Copper, 1.5 times more Iron, 5.5 times more Magnesium, 2.1 times more Manganese, 5.7 times more Phosphorus, 1278 times more Selenium and 3.9 times more Zinc than Raw Young Pigeonpeas.
• Both Young Pigeonpeas and Brazilnuts contain similar levels of Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Young Pigeonpeas has 2 times more Carbohydrate and 1.3 times more Sugars than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 4.8 times more Energy, 40.9 times more Fat, 45.6 times more Saturated Fat, 29.2 times more Omega 6, 1.5 times more Fiber and 2 times more Protein than Raw Young Pigeonpeas.
• Both Young Pigeonpeas and Brazilnuts offer comparable quantities of Omega 3 per one kilogram.