Comparing Nutrients in 1 kilogram Young Pigeonpeas VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Young Pigeonpeas	21%	11%	68%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Young Pigeonpeas	Dried Butternuts	Recommended Dietary Allowance
Energy	47% 1360kcal	211% 6120kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.4g	587% 570g	97g per day for Men 19-50 years
Saturated Fat	11% 3.54g	41% 13g	32g per day for Men 19-50 years
Omega 3	23.8% 0.38g	5449% 87g	1.6g per day for Men 19-50 years
Omega 6	49% 8.35g	1984% 337g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	184% 239g	93% 121g	130g per day for Men 19-50 years
Sugars	41.4% 30g	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	134% 51g	124% 47g	38g per day for Men 19-50 years
Protein	129% 72g	445% 249g	56g per day for Men 19-50 years

Vitamins

	Young Pigeonpeas	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	6.67% 60μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	333% 4mg	319% 3.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	114% 1.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	138% 22mg	65.3% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	136% 6.8mg	127% 6.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.3% 0.68mg	431% 5.6mg	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	165% 660μg	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	35.6% 32mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	200% 240μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Pigeonpeas	Dried Butternuts	Recommended Dietary Allowance
Calcium	42% 420mg	53% 530mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	500% 4.5mg	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	503% 40mg	8mg per day for Men 19-50 years
Magnesium	162% 680mg	564% 2370mg	420mg per day for Men 19-50 years
Manganese	250% 5.74mg	2852% 65.6mg	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	181% 1270mg	637% 4460mg	700mg per day for Men 19-50 years
Potassium	162% 5520mg	124% 4210mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	313% 172μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	95% 10.4mg	285% 31.3mg	11mg per day for Men 19-50 years
Water	18% 659g	0.9% 33.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Young Pigeonpeas VS Dried Butternuts per 1 kg

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

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

• 1 kilogram of Young Pigeonpeas has 2.1 times more Vitamin B3, 2.6 times more Vitamin B9 and 12.2 times more Vitamin C than Dried Butternuts.
• While 1 kg of Dried Butternuts contains 8.2 times more Vitamin B6 than Raw Young Pigeonpeas.
• Both Young Pigeonpeas and Dried Butternuts provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per one kilogram.
• Both Raw Young Pigeonpeas as well as Dried Butternuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Young Pigeonpeas vs Dried Butternuts:

• 1 kilogram of Young Pigeonpeas has 1.3 times more Potassium than Dried Butternuts.
• While 1 kg of Dried Butternuts contains 1.3 times more Calcium, 3.4 times more Copper, 2.5 times more Iron, 3.5 times more Magnesium, 11.4 times more Manganese, 3.5 times more Phosphorus, 11.5 times more Selenium and 3 times more Zinc than Raw Young Pigeonpeas.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Young Pigeonpeas has 2 times more Carbohydrate than Dried Butternuts.
• While 1 kg of Dried Butternuts contains 4.5 times more Energy, 34.7 times more Fat, 3.7 times more Saturated Fat, 229.4 times more Omega 3, 40.4 times more Omega 6 and 3.5 times more Protein than Raw Young Pigeonpeas.
• Both Young Pigeonpeas and Dried Butternuts offer comparable quantities of Fiber per one kilogram.