Comparing Nutrients in 1 kilogram Baked Sweet Potato VS Boiled Young Pigeonpeas with Salt

Macros Ratio

	Protein	Fat	Carbs
Baked Sweet Potato	9%	1%	90%
Boiled Young Pigeonpeas with Salt	21%	11%	68%

Macro Nutrients

	Baked Sweet Potato	Boiled Young Pigeonpeas with Salt	Recommended Dietary Allowance
Energy	31% 900kcal	38.3% 1110kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	14% 13.6g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	11.4% 3.65g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	24.4% 0.39g	1.6g per day for Men 19-50 years
Omega 6	5.3% 0.9g	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	159% 207g	150% 195g	130g per day for Men 19-50 years
Sugars	89.4% 64.8g	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	6.9% 5g	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	% 5.7g	NA	g per day for Men 19-50 years
Sucrose	% 23g	NA	g per day for Men 19-50 years
Fiber	87% 33g	111% 42g	38g per day for Men 19-50 years
Protein	36% 20g	106% 59.6g	56g per day for Men 19-50 years

Vitamins

	Baked Sweet Potato	Boiled Young Pigeonpeas with Salt	Recommended Dietary Allowance
Vitamin A	1068% 9610μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89% 1.07mg	292% 3.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.5% 1.06mg	128% 1.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	93% 15mg	135% 21.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	177% 8.84mg	126% 6.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	220% 2.86mg	40.8% 0.53mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	80% 24μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 60μg	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	218% 196mg	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	47.3% 7.1mg	21.3% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 23μg	165% 198μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Sweet Potato	Boiled Young Pigeonpeas with Salt	Recommended Dietary Allowance
Calcium	38% 380mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	179% 1.6mg	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	86.3% 6.9mg	196% 15.7mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	95% 400mg	420mg per day for Men 19-50 years
Manganese	216% 4.97mg	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	77% 540mg	169% 1180mg	700mg per day for Men 19-50 years
Potassium	140% 4750mg	134% 4560mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	24% 360mg	160% 2400mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	74.5% 8.2mg	11mg per day for Men 19-50 years
Water	20.5% 758g	19.4% 718g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Sweet Potato VS Boiled Young Pigeonpeas with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked Sweet Potato 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 Baked Sweet Potato vs Boiled Young Pigeonpeas with Salt:

• 1 kilogram of Baked Sweet Potato has 480.5 times more Vitamin A, 1.4 times more Vitamin B5, 5.4 times more Vitamin B6 and 2.2 times more Vitamin E than Boiled Young Pigeonpeas with Salt.
• While 1 kg of Boiled and Drained Young Pigeonpeas with Salt contains 3.3 times more Vitamin B1, 1.6 times more Vitamin B2, 1.4 times more Vitamin B3, 16.7 times more Vitamin B9, 1.4 times more Vitamin C and 8.6 times more Vitamin K than Sweet Potato Baked in skin, flesh only.
• 1 kilogram of Baked Sweet Potato have insufficient amounts of Vitamin B9 and Vitamin K
• 1 kilogram of Boiled Young Pigeonpeas with Salt have insufficient amounts of Vitamin A
• Both Sweet Potato Baked in skin, flesh only 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 Baked Sweet Potato vs Boiled Young Pigeonpeas with Salt:

• 1 kilogram of Baked Sweet Potato has 1.5 times more Copper than Boiled Young Pigeonpeas with Salt.
• While 1 kg of Boiled and Drained Young Pigeonpeas with Salt contains 2.3 times more Iron, 1.5 times more Magnesium, 2.2 times more Phosphorus, 6 times more Selenium, 6.7 times more Sodium and 2.6 times more Zinc than Sweet Potato Baked in skin, flesh only.
• Both Baked Sweet Potato and Boiled Young Pigeonpeas with Salt contain similar levels of Calcium, Manganese and Potassium per one kilogram.
• 1 kilogram of Baked Sweet Potato lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Sweet Potato has 2.6 times more Sugars than Boiled Young Pigeonpeas with Salt.
• While 1 kg of Boiled and Drained Young Pigeonpeas with Salt contains 6.5 times more Omega 3, 9.6 times more Omega 6, 1.3 times more Fiber and 3 times more Protein than Sweet Potato Baked in skin, flesh only.
• Both Baked Sweet Potato and Boiled Young Pigeonpeas with Salt offer comparable quantities of Energy and Carbohydrate per one kilogram.
• 1 kilogram of Baked Sweet Potato provide inadequate amounts of Omega 3 and Omega 6