Comparing Nutrients in 1 kilogram Young Pigeonpeas VS Boiled Young Pigeonpeas

Macros Ratio

	Protein	Fat	Carbs
Young Pigeonpeas	21%	11%	68%
Boiled Young Pigeonpeas	21%	11%	68%

Macro Nutrients

	Young Pigeonpeas	Boiled Young Pigeonpeas	Recommended Dietary Allowance
Energy	47% 1360kcal	38.3% 1110kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.4g	14% 13.6g	97g per day for Men 19-50 years
Saturated Fat	11% 3.54g	11.4% 3.65g	32g per day for Men 19-50 years
Omega 3	23.8% 0.38g	24.4% 0.39g	1.6g per day for Men 19-50 years
Omega 6	49% 8.35g	50.6% 8.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	184% 239g	150% 195g	130g per day for Men 19-50 years
Sugars	41.4% 30g	34.2% 25g	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	111% 42g	38g per day for Men 19-50 years
Protein	129% 72g	106% 59.6g	56g per day for Men 19-50 years

Vitamins

	Young Pigeonpeas	Boiled Young Pigeonpeas	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	333% 4mg	292% 3.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	128% 1.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	138% 22mg	135% 21.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	136% 6.8mg	126% 6.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.3% 0.68mg	40.8% 0.53mg	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	250% 1000μg	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	312% 281mg	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	21.3% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	200% 240μg	165% 198μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Pigeonpeas	Boiled Young Pigeonpeas	Recommended Dietary Allowance
Calcium	42% 420mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	117% 1.05mg	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	196% 15.7mg	8mg per day for Men 19-50 years
Magnesium	162% 680mg	95% 400mg	420mg per day for Men 19-50 years
Manganese	250% 5.74mg	196% 4.5mg	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	169% 1180mg	700mg per day for Men 19-50 years
Potassium	162% 5520mg	134% 4560mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	95% 10.4mg	74.5% 8.2mg	11mg per day for Men 19-50 years
Water	18% 659g	19.4% 718g	3700g per day for Men 19-50 years

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

• Raw Young Pigeonpeas have 1.3 times more Vitamin B6, 1.7 times more Vitamin B9, 1.4 times more Vitamin C, 1.2 times more Vitamin E and 1.2 times more Vitamin K than Boiled and Drained Young Pigeonpeas.
• Both Raw Young Pigeonpeas and Boiled and Drained Young Pigeonpeas have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5 per 1 kg.
• Both Raw Young Pigeonpeas as well as Boiled and Drained Young Pigeonpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Young Pigeonpeas have 1.3 times more Copper, 1.7 times more Magnesium, 1.3 times more Manganese, 1.2 times more Potassium, 1.3 times more Selenium and 1.3 times more Zinc than Boiled and Drained Young Pigeonpeas.
• Both Raw Young Pigeonpeas and Boiled and Drained Young Pigeonpeas have similar amounts of Calcium, Iron, Phosphorus and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Young Pigeonpeas have 1.2 times more Energy, 1.2 times more Fat, 1.2 times more Carbohydrate, 1.2 times more Sugars, 1.2 times more Fiber and 1.2 times more Protein than Boiled and Drained Young Pigeonpeas.
• Both Raw Young Pigeonpeas and Boiled and Drained Young Pigeonpeas have similar amounts of Saturated Fat, Omega 3 and Omega 6 per 1 kg.
• Both Raw Young Pigeonpeas as well as Boiled and Drained Young Pigeonpeas have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.