Comparing Nutrients in 1 pound Boiled Pigeon Peas VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Boiled Pigeon Peas	22%	3%	75%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Boiled Pigeon Peas	Fresh Orange juice	Recommended Dietary Allowance
Energy	19% 549kcal	7.04% 204kcal	2900kcal per day for Men 19-50 years
Fat	1.78% 1.72g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	5.23% 0.89g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	36.3% 47g	130g per day for Men 19-50 years
Sugars	NA	52.6% 38g	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	13.3% 9.6g	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	% 8.2g	g per day for Men 19-50 years
Sucrose	NA	% 18.8g	g per day for Men 19-50 years
Fiber	80% 30.4g	2.4% 0.91g	38g per day for Men 19-50 years
Protein	54.8% 30.7g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Boiled Pigeon Peas	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.04% 45.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.54mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.45mg	17.2% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	14% 0.18mg	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	126% 503μg	34% 136μg	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	0% 0mg	252% 227mg	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	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pigeon Peas	Fresh Orange juice	Recommended Dietary Allowance
Calcium	19.5% 195mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	136% 1.22mg	22% 0.2mg	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	63% 5.03mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	49.7% 209mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	99% 2.27mg	2.76% 0.064mg	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	11% 77mg	700mg per day for Men 19-50 years
Potassium	51.2% 1742mg	26.7% 907mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	37% 4.1mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	8.4% 311g	11% 401g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Pigeon Peas VS Fresh Orange juice per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Pigeon Peas versus 1 lb of Fresh Orange juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Pigeon Peas vs Fresh Orange juice:

• 1 pound of Boiled Pigeon Peas has 1.6 times more Vitamin B1, 2 times more Vitamin B2, 2 times more Vitamin B3, 1.7 times more Vitamin B5, 1.3 times more Vitamin B6 and 3.7 times more Vitamin B9 than Fresh Orange juice.
• While 1 lb of Raw Orange juice contains more Vitamin C than Boiled Pigeon Peas .
• 1 pound of Boiled Pigeon Peas have insufficient amounts of Vitamin C
• Both Boiled Pigeon Peas as well as Raw Orange juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Pigeon Peas vs Fresh Orange juice:

• 1 pound of Boiled Pigeon Peas has 3.9 times more Calcium, 6.1 times more Copper, 5.6 times more Iron, 4.2 times more Magnesium, 35.8 times more Manganese, 7 times more Phosphorus, 1.9 times more Potassium, 29 times more Selenium and 18 times more Zinc than Fresh Orange juice.
• While 1 lb of Raw Orange juice contains 1.3 times more Water than Boiled Pigeon Peas .
• 1 pound of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Pigeon Peas has 2.7 times more Energy, 2.2 times more Carbohydrate, 33.5 times more Fiber and 9.7 times more Protein than Fresh Orange juice.
• 1 pound of Fresh Orange juice provide inadequate amounts of Energy, Fiber and Protein
• Both Boiled Pigeon Peas as well as Raw Orange juice provide inadequate amounts of Omega 3 and Omega 6 in one pound.