Comparing Nutrients in 1 kilogram Potatoes VS Boiled Young Pigeonpeas

Macros Ratio

	Protein	Fat	Carbs
Potatoes	10%	1%	89%
Boiled Young Pigeonpeas	21%	11%	68%

Macro Nutrients

	Potatoes	Boiled Young Pigeonpeas	Recommended Dietary Allowance
Energy	26.6% 770kcal	38.3% 1110kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	14% 13.6g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	11.4% 3.65g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	24.4% 0.39g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	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	135% 175g	150% 195g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	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	3.6% 2.6g	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	% 3.1g	NA	g per day for Men 19-50 years
Sucrose	% 1.7g	NA	g per day for Men 19-50 years
Fiber	55.3% 21g	111% 42g	38g per day for Men 19-50 years
Protein	36.6% 20.5g	106% 59.6g	56g per day for Men 19-50 years

Vitamins

	Potatoes	Boiled Young Pigeonpeas	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67.5% 0.81mg	292% 3.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.6% 0.32mg	128% 1.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66.3% 10.6mg	135% 21.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59% 2.95mg	126% 6.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	229% 2.98mg	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	37.5% 150μg	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	219% 197mg	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	0.67% 0.1mg	21.3% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.7% 20μg	165% 198μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potatoes	Boiled Young Pigeonpeas	Recommended Dietary Allowance
Calcium	12% 120mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	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	101% 8.1mg	196% 15.7mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	95% 400mg	420mg per day for Men 19-50 years
Manganese	66.5% 1.53mg	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	81.4% 570mg	169% 1180mg	700mg per day for Men 19-50 years
Potassium	125% 4250mg	134% 4560mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	74.5% 8.2mg	11mg per day for Men 19-50 years
Water	21.4% 793g	19.4% 718g	3700g per day for Men 19-50 years

Nutrient Comparison: Potatoes VS Boiled Young Pigeonpeas per 1 kg

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

• 1 kilogram of Potatoes has 5.6 times more Vitamin B6 than Boiled Young Pigeonpeas.
• While 1 kg of Boiled and Drained Young Pigeonpeas contains 4.3 times more Vitamin B1, 5.2 times more Vitamin B2, 2 times more Vitamin B3, 2.1 times more Vitamin B5, 6.7 times more Vitamin B9, 1.4 times more Vitamin C, 32 times more Vitamin E and 9.9 times more Vitamin K than Raw Whole Potatoes.
• 1 kilogram of Potatoes have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Whole Potatoes as well as Boiled and Drained Young Pigeonpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kg of Boiled and Drained Young Pigeonpeas contains 3.4 times more Calcium, 1.9 times more Iron, 1.7 times more Magnesium, 2.9 times more Manganese, 2.1 times more Phosphorus, 3 times more Selenium and 2.7 times more Zinc than Raw Whole Potatoes.
• Both Potatoes and Boiled Young Pigeonpeas contain similar levels of Copper and Potassium per one kilogram.
• 1 kilogram of Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled and Drained Young Pigeonpeas contains 1.4 times more Energy, 3.9 times more Omega 3, 26.9 times more Omega 6, 3 times more Sugars, 2 times more Fiber and 2.9 times more Protein than Raw Whole Potatoes.
• Both Potatoes and Boiled Young Pigeonpeas offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Potatoes provide inadequate amounts of Omega 3 and Omega 6