Comparing Nutrients in 1 pound Pigeon Peas VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Pigeon Peas	25%	4%	71%
Oranges	7%	2%	91%

Macro Nutrients

	Pigeon Peas	Oranges	Recommended Dietary Allowance
Energy	53.6% 1556kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	6.97% 6.76g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	4.68% 1.5g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	9.92% 0.16g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	20.8% 3.53g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	219% 285g	41% 53.3g	130g per day for Men 19-50 years
Sugars	NA	58.5% 42.4g	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	179% 68g	28.6% 11g	38g per day for Men 19-50 years
Protein	176% 98g	7.6% 4.26g	56g per day for Men 19-50 years

Vitamins

	Pigeon Peas	Oranges	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	243% 2.9mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.2% 0.85mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	84% 13.4mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.76mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	99% 1.3mg	21% 0.27mg	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	517% 2068μg	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	268% 241mg	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	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pigeon Peas	Oranges	Recommended Dietary Allowance
Calcium	59% 590mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	533% 4.8mg	22.7% 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	297% 23.7mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	198% 830mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	353% 8.12mg	4.93% 0.11mg	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	238% 1665mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	186% 6314mg	24% 821mg	3400mg per day for Men 19-50 years
Selenium	67.6% 37μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	114% 12.5mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	1.3% 48g	10.6% 393g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Pigeon Peas vs Oranges:

• Raw Pigeon Peas have 7.4 times more Vitamin B1, 4.7 times more Vitamin B2, 10.5 times more Vitamin B3, 5.1 times more Vitamin B5, 4.7 times more Vitamin B6 and 15.2 times more Vitamin B9 than Raw Oranges.
• While Raw Oranges contain 11 times more Vitamin A and more Vitamin C than Raw Pigeon Peas .
• Both Raw Pigeon Peas as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Pigeon Peas vs Oranges:

• Raw Pigeon Peas have 3.3 times more Calcium, 23.5 times more Copper, 52.3 times more Iron, 18.3 times more Magnesium, 71.6 times more Manganese, 26.2 times more Phosphorus, 7.7 times more Potassium, 16.4 times more Selenium, more Sodium and 39.4 times more Zinc than Raw Oranges.
• While Raw Oranges contain 8.2 times more Water than Raw Pigeon Peas .

Comparison of macro-nutrients per 1 pound:

• Raw Pigeon Peas have 7.3 times more Energy, 12.4 times more Fat, 22 times more Saturated Fat, 5 times more Omega 3, 43.2 times more Omega 6, 5.3 times more Carbohydrate, 6.3 times more Fiber and 23.1 times more Protein than Raw Oranges.
• Both Raw Pigeon Peas as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.