Comparing Nutrients in 1 pound Young Pigeonpeas VS Boiled Pokeberry Shoots

Macros Ratio

	Protein	Fat	Carbs
Young Pigeonpeas	21%	11%	68%
Boiled Pokeberry Shoots	37%	14%	49%

Macro Nutrients

	Young Pigeonpeas	Boiled Pokeberry Shoots	Recommended Dietary Allowance
Energy	21.3% 617kcal	3.13% 91kcal	2900kcal per day for Men 19-50 years
Fat	7.67% 7.44g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	5% 1.6g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	10.8% 0.17g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	22.3% 3.8g	4.43% 0.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.3% 108g	11% 14g	130g per day for Men 19-50 years
Sugars	18.8% 13.6g	10% 7.26g	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	61% 23g	18% 6.8g	38g per day for Men 19-50 years
Protein	58.3% 32.7g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Young Pigeonpeas	Boiled Pokeberry Shoots	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	219% 1973μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	151% 1.8mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59.3% 0.77mg	87.2% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.4% 9.98mg	31% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61.7% 3.1mg	3.54% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.7% 0.31mg	38.7% 0.5mg	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	196% 785μg	10.2% 41μg	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	197% 177mg	413% 372mg	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	11.8% 1.77mg	25.7% 3.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	91% 109μg	408% 490μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Pigeonpeas	Boiled Pokeberry Shoots	Recommended Dietary Allowance
Calcium	19% 191mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	67.5% 0.61mg	63.5% 0.57mg	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	91% 7.26mg	68% 5.44mg	8mg per day for Men 19-50 years
Magnesium	73.4% 308mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	66.3% 1.52mg	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	82.3% 576mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	73.6% 2504mg	24.5% 835mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	5.44% 81.6mg	1500mg per day for Men 19-50 years
Zinc	43% 4.7mg	7.83% 0.86mg	11mg per day for Men 19-50 years
Water	8.08% 299g	11.4% 421g	3700g per day for Men 19-50 years

Nutrient Comparison: Young Pigeonpeas VS Boiled Pokeberry Shoots per 1 lb

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

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

• 1 pound of Young Pigeonpeas has 5.7 times more Vitamin B1, 2 times more Vitamin B3, 17.4 times more Vitamin B5 and 19.2 times more Vitamin B9 than Boiled Pokeberry Shoots.
• While 1 lb of Boiled and Drained Pokeberry Shoots contains 145 times more Vitamin A, 1.5 times more Vitamin B2, 1.6 times more Vitamin B6, 2.1 times more Vitamin C, 2.2 times more Vitamin E and 4.5 times more Vitamin K than Raw Young Pigeonpeas.
• 1 pound of Young Pigeonpeas have insufficient amounts of Vitamin A
• 1 pound of Boiled Pokeberry Shoots have insufficient amounts of Vitamin B5
• Both Raw Young Pigeonpeas as well as Boiled and Drained Pokeberry Shoots have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Young Pigeonpeas vs Boiled Pokeberry Shoots:

• 1 pound of Young Pigeonpeas has 1.3 times more Iron, 4.9 times more Magnesium, 1.7 times more Manganese, 3.8 times more Phosphorus, 3 times more Potassium, 1.7 times more Selenium and 5.5 times more Zinc than Boiled Pokeberry Shoots.
• While 1 lb of Boiled and Drained Pokeberry Shoots contains 1.3 times more Calcium and 1.4 times more Water than Raw Young Pigeonpeas.
• Both Young Pigeonpeas and Boiled Pokeberry Shoots contain similar levels of Copper per one pound.
• 1 pound of Boiled Pokeberry Shoots lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Young Pigeonpeas has 6.8 times more Energy, 4.2 times more Omega 3, 5 times more Omega 6, 7.7 times more Carbohydrate, 1.9 times more Sugars, 3.4 times more Fiber and 3.1 times more Protein than Boiled Pokeberry Shoots.
• 1 pound of Boiled Pokeberry Shoots provide inadequate amounts of Energy, Omega 3 and Omega 6