Comparing Nutrients in 1 pound Boiled Young Pigeonpeas VS Potatoes

Macros Ratio

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

Macro Nutrients

	Boiled Young Pigeonpeas	Potatoes	Recommended Dietary Allowance
Energy	17.4% 503kcal	12% 349kcal	2900kcal per day for Men 19-50 years
Fat	6.36% 6.17g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	5.17% 1.66g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	23% 3.9g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68% 88.4g	61% 79.3g	130g per day for Men 19-50 years
Sugars	15.5% 11.2g	5.13% 3.7g	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	1.63% 1.18g	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	% 1.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.77g	g per day for Men 19-50 years
Fiber	50% 19g	25% 9.53g	38g per day for Men 19-50 years
Protein	48.3% 27g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Pigeonpeas	Potatoes	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	132% 1.6mg	30.6% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58% 0.75mg	11% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61% 9.77mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57% 2.86mg	26.8% 1.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.5% 0.24mg	104% 1.35mg	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	113% 454μg	17% 68μg	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	142% 127mg	99% 89.4mg	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	9.68% 1.45mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	75% 90μg	7.56% 9.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Pigeonpeas	Potatoes	Recommended Dietary Allowance
Calcium	18.6% 186mg	5.44% 54.4mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	55.4% 0.5mg	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	89% 7.12mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	43% 181mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	89% 2.05mg	30% 0.69mg	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	76.5% 535mg	37% 259mg	700mg per day for Men 19-50 years
Potassium	61% 2068mg	56.7% 1928mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	34% 3.7mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	8.8% 326g	9.7% 359g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Young Pigeonpeas VS Potatoes per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Young Pigeonpeas versus 1 lb of Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Young Pigeonpeas vs Potatoes:

• 1 pound of Boiled Young Pigeonpeas has 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 Potatoes.
• While 1 lb of Raw Whole Potatoes contains 5.6 times more Vitamin B6 than Boiled and Drained Young Pigeonpeas.
• 1 pound of Potatoes have insufficient amounts of Vitamin E and Vitamin K
• Both Boiled and Drained Young Pigeonpeas as well as Raw Whole Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Boiled Young Pigeonpeas has 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 Potatoes.
• Both Boiled Young Pigeonpeas and Potatoes contain similar levels of Copper and Potassium per one pound.
• 1 pound of Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Young Pigeonpeas has 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 Potatoes.
• Both Boiled Young Pigeonpeas and Potatoes offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Potatoes provide inadequate amounts of Omega 3 and Omega 6