Comparing Nutrients in 1 kilogram Canned Sweet Potato, Vacuum Pack VS Boiled Young Pigeonpeas with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Sweet Potato, Vacuum Pack	7%	2%	91%
Boiled Young Pigeonpeas with Salt	21%	11%	68%

Macro Nutrients

	Canned Sweet Potato, Vacuum Pack	Boiled Young Pigeonpeas with Salt	Recommended Dietary Allowance
Energy	31.4% 910kcal	38.3% 1110kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	14% 13.6g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	11.4% 3.65g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	24.4% 0.39g	1.6g per day for Men 19-50 years
Omega 6	4.18% 0.71g	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	162% 211g	150% 195g	130g per day for Men 19-50 years
Sugars	69% 50g	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	47.4% 18g	111% 42g	38g per day for Men 19-50 years
Protein	29.5% 16.5g	106% 59.6g	56g per day for Men 19-50 years

Vitamins

	Canned Sweet Potato, Vacuum Pack	Boiled Young Pigeonpeas with Salt	Recommended Dietary Allowance
Vitamin A	443% 3990μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	292% 3.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	128% 1.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.3% 7.4mg	135% 21.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	105% 5.23mg	126% 6.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	146% 1.9mg	40.8% 0.53mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	53% 16μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	42.5% 170μg	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	293% 264mg	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	66.7% 10mg	21.3% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	165% 198μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sweet Potato, Vacuum Pack	Boiled Young Pigeonpeas with Salt	Recommended Dietary Allowance
Calcium	22% 220mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	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	111% 8.9mg	196% 15.7mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	95% 400mg	420mg per day for Men 19-50 years
Manganese	198% 4.55mg	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	70% 490mg	169% 1180mg	700mg per day for Men 19-50 years
Potassium	92% 3120mg	134% 4560mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	35.3% 530mg	160% 2400mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	74.5% 8.2mg	11mg per day for Men 19-50 years
Water	20.5% 760g	19.4% 718g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Sweet Potato, Vacuum Pack VS Boiled Young Pigeonpeas with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Sweet Potato, Vacuum Pack versus 1 kg of Boiled Young Pigeonpeas with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Sweet Potato, Vacuum Pack vs Boiled Young Pigeonpeas with Salt:

• 1 kilogram of Canned Sweet Potato, Vacuum Pack has 199.5 times more Vitamin A, 3.6 times more Vitamin B6 and 3.1 times more Vitamin E than Boiled Young Pigeonpeas with Salt.
• While 1 kg of Boiled and Drained Young Pigeonpeas with Salt contains 9.5 times more Vitamin B1, 2.9 times more Vitamin B2, 2.9 times more Vitamin B3, 5.9 times more Vitamin B9 and 9 times more Vitamin K than Canned Sweet Potato, Vacuum Pack.
• Both Canned Sweet Potato, Vacuum Pack and Boiled Young Pigeonpeas with Salt provide similar amounts of Vitamin B5 and Vitamin C per one kilogram.
• 1 kilogram of Canned Sweet Potato, Vacuum Pack have insufficient amounts of Vitamin K
• 1 kilogram of Boiled Young Pigeonpeas with Salt have insufficient amounts of Vitamin A
• Both Canned Sweet Potato, Vacuum Pack as well as Boiled and Drained Young Pigeonpeas with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Sweet Potato, Vacuum Pack vs Boiled Young Pigeonpeas with Salt:

• 1 kilogram of Canned Sweet Potato, Vacuum Pack has 1.3 times more Copper than Boiled Young Pigeonpeas with Salt.
• While 1 kg of Boiled and Drained Young Pigeonpeas with Salt contains 1.9 times more Calcium, 1.8 times more Iron, 1.8 times more Magnesium, 2.4 times more Phosphorus, 1.5 times more Potassium, 1.7 times more Selenium, 4.5 times more Sodium and 4.6 times more Zinc than Canned Sweet Potato, Vacuum Pack.
• Both Canned Sweet Potato, Vacuum Pack and Boiled Young Pigeonpeas with Salt contain similar levels of Manganese per one kilogram.
• 1 kilogram of Canned Sweet Potato, Vacuum Pack lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Sweet Potato, Vacuum Pack has 2 times more Sugars than Boiled Young Pigeonpeas with Salt.
• While 1 kg of Boiled and Drained Young Pigeonpeas with Salt contains 3 times more Omega 3, 12.1 times more Omega 6, 2.3 times more Fiber and 3.6 times more Protein than Canned Sweet Potato, Vacuum Pack.
• Both Canned Sweet Potato, Vacuum Pack and Boiled Young Pigeonpeas with Salt offer comparable quantities of Energy and Carbohydrate per one kilogram.
• 1 kilogram of Canned Sweet Potato, Vacuum Pack provide inadequate amounts of Omega 3 and Omega 6