Comparing Nutrients in 1 kilogram Young Pigeonpeas VS Boiled Pokeberry Shoots

Macros Ratio

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

Macro Nutrients

	Young Pigeonpeas	Boiled Pokeberry Shoots	Recommended Dietary Allowance
Energy	47% 1360kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.4g	4.12% 4g	97g per day for Men 19-50 years
Saturated Fat	11% 3.54g	2.88% 0.92g	32g per day for Men 19-50 years
Omega 3	23.8% 0.38g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	49% 8.35g	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	184% 239g	24% 31g	130g per day for Men 19-50 years
Sugars	41.4% 30g	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	134% 51g	39.5% 15g	38g per day for Men 19-50 years
Protein	129% 72g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Young Pigeonpeas	Boiled Pokeberry Shoots	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	483% 4350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	333% 4mg	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	192% 2.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	138% 22mg	68.8% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	136% 6.8mg	7.8% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.3% 0.68mg	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	433% 1730μg	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	433% 390mg	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	26% 3.9mg	56.7% 8.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	200% 240μg	900% 1080μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Pigeonpeas	Boiled Pokeberry Shoots	Recommended Dietary Allowance
Calcium	42% 420mg	53% 530mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	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	200% 16mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	162% 680mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	250% 5.74mg	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	181% 1270mg	47% 330mg	700mg per day for Men 19-50 years
Potassium	162% 5520mg	54% 1840mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	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	95% 10.4mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	18% 659g	25% 929g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of 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 Young Pigeonpeas vs Boiled Pokeberry Shoots:

• 1 kilogram of Young Pigeonpeas has 5.7 times more Vitamin B1, 2 times more Vitamin B3, 17.4 times more Vitamin B5 and 19.2 times more Vitamin B9 than Boiled Pokeberry Shoots.
• While 1 kg of Boiled and Drained Pokeberry Shoots contains 145 times more Vitamin A, 1.5 times more Vitamin B2, 1.6 times more Vitamin B6, 2.1 times more Vitamin C, 2.2 times more Vitamin E and 4.5 times more Vitamin K than Raw Young Pigeonpeas.
• 1 kilogram of Young Pigeonpeas have insufficient amounts of Vitamin A
• 1 kilogram of Boiled Pokeberry Shoots have insufficient amounts of Vitamin B5
• Both Raw 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 Young Pigeonpeas vs Boiled Pokeberry Shoots:

• 1 kilogram of Young Pigeonpeas has 1.3 times more Iron, 4.9 times more Magnesium, 1.7 times more Manganese, 3.8 times more Phosphorus, 3 times more Potassium, 1.7 times more Selenium and 5.5 times more Zinc than Boiled Pokeberry Shoots.
• While 1 kg of Boiled and Drained Pokeberry Shoots contains 1.3 times more Calcium and 1.4 times more Water than Raw Young Pigeonpeas.
• Both 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 Young Pigeonpeas has 6.8 times more Energy, 4.2 times more Omega 3, 5 times more Omega 6, 7.7 times more Carbohydrate, 1.9 times more Sugars, 3.4 times more Fiber and 3.1 times more Protein than Boiled Pokeberry Shoots.
• 1 kilogram of Boiled Pokeberry Shoots provide inadequate amounts of Energy, Omega 3 and Omega 6