Comparing Nutrients in 1 kilogram Pokeberry Shoots VS Boiled Young Pigeonpeas

Macros Ratio

	Protein	Fat	Carbs
Pokeberry Shoots	36%	13%	51%
Boiled Young Pigeonpeas	21%	11%	68%

Macro Nutrients

	Pokeberry Shoots	Boiled Young Pigeonpeas	Recommended Dietary Allowance
Energy	7.93% 230kcal	38.3% 1110kcal	2900kcal per day for Men 19-50 years
Fat	4.12% 4g	14% 13.6g	97g per day for Men 19-50 years
Saturated Fat	NA	11.4% 3.65g	32g per day for Men 19-50 years
Omega 3	NA	24.4% 0.39g	1.6g per day for Men 19-50 years
Omega 6	NA	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	28.5% 37g	150% 195g	130g per day for Men 19-50 years
Sugars	NA	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	44.7% 17g	111% 42g	38g per day for Men 19-50 years
Protein	46.4% 26g	106% 59.6g	56g per day for Men 19-50 years

Vitamins

	Pokeberry Shoots	Boiled Young Pigeonpeas	Recommended Dietary Allowance
Vitamin A	483% 4350μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.7% 0.8mg	292% 3.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	254% 3.3mg	128% 1.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	135% 21.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.8% 0.49mg	126% 6.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.46mg	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	40% 160μg	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	1511% 1360mg	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	NA	21.3% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	165% 198μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pokeberry Shoots	Boiled Young Pigeonpeas	Recommended Dietary Allowance
Calcium	53% 530mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	174% 1.57mg	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	213% 17mg	196% 15.7mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	95% 400mg	420mg per day for Men 19-50 years
Manganese	182% 4.18mg	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	63% 440mg	169% 1180mg	700mg per day for Men 19-50 years
Potassium	71% 2420mg	134% 4560mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	74.5% 8.2mg	11mg per day for Men 19-50 years
Water	24.8% 916g	19.4% 718g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Pokeberry Shoots has 217.5 times more Vitamin A, 2 times more Vitamin B2, 2.8 times more Vitamin B6 and 4.8 times more Vitamin C than Boiled Young Pigeonpeas.
• While 1 kg of Boiled and Drained Young Pigeonpeas contains 4.4 times more Vitamin B1, 1.8 times more Vitamin B3, 12.9 times more Vitamin B5 and 6.3 times more Vitamin B9 than Raw Pokeberry Shoots.
• 1 kilogram of Pokeberry Shoots have insufficient amounts of Vitamin B5
• 1 kilogram of Boiled Young Pigeonpeas have insufficient amounts of Vitamin A
• Both Raw Pokeberry Shoots as well as Boiled and Drained Young Pigeonpeas have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Pokeberry Shoots has 1.3 times more Calcium, 1.5 times more Copper and 1.3 times more Water than Boiled Young Pigeonpeas.
• While 1 kg of Boiled and Drained Young Pigeonpeas contains 2.2 times more Magnesium, 2.7 times more Phosphorus, 1.9 times more Potassium, 1.3 times more Selenium and 3.4 times more Zinc than Raw Pokeberry Shoots.
• Both Pokeberry Shoots and Boiled Young Pigeonpeas contain similar levels of Iron and Manganese per one kilogram.
• 1 kilogram of Pokeberry Shoots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled and Drained Young Pigeonpeas contains 4.8 times more Energy, 5.3 times more Carbohydrate, 2.5 times more Fiber and 2.3 times more Protein than Raw Pokeberry Shoots.
• 1 kilogram of Pokeberry Shoots provide inadequate amounts of Energy