Comparing Nutrients in 1 pound Canned Mashed Sweet Potato VS Boiled Young Pigeonpeas with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Mashed Sweet Potato	8%	2%	90%
Boiled Young Pigeonpeas with Salt	21%	11%	68%

Macro Nutrients

	Canned Mashed Sweet Potato	Boiled Young Pigeonpeas with Salt	Recommended Dietary Allowance
Energy	15.8% 458kcal	17.4% 503kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	6.36% 6.17g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	5.17% 1.66g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	23% 3.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	68% 88.4g	130g per day for Men 19-50 years
Sugars	34% 24.7g	15.5% 11.2g	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	20.3% 7.7g	50% 19g	38g per day for Men 19-50 years
Protein	16% 9g	48.3% 27g	56g per day for Men 19-50 years

Vitamins

	Canned Mashed Sweet Potato	Boiled Young Pigeonpeas with Salt	Recommended Dietary Allowance
Vitamin A	219% 1973μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.2% 0.12mg	132% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	58% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.33mg	61% 9.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	57% 2.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82% 1.07mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	29.8% 8.94μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12.5% 50μg	113% 454μg	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	26.2% 23.6mg	142% 127mg	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	33% 4.94mg	9.68% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.07% 11μg	75% 90μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Mashed Sweet Potato	Boiled Young Pigeonpeas with Salt	Recommended Dietary Allowance
Calcium	13.6% 136mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	140% 1.26mg	53% 0.48mg	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	75.4% 6.03mg	89% 7.12mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	43% 181mg	420mg per day for Men 19-50 years
Manganese	195% 4.5mg	89% 2.05mg	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	33.7% 236mg	76.5% 535mg	700mg per day for Men 19-50 years
Potassium	28% 953mg	61% 2068mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	72.6% 1089mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	34% 3.7mg	11mg per day for Men 19-50 years
Water	9.06% 335g	8.8% 326g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Mashed Sweet Potato VS Boiled Young Pigeonpeas with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Mashed Sweet Potato versus 1 lb of Boiled Young Pigeonpeas with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Mashed Sweet Potato vs Boiled Young Pigeonpeas with Salt:

• 1 pound of Canned Mashed Sweet Potato has 217.5 times more Vitamin A, 4.4 times more Vitamin B6 and 3.4 times more Vitamin E than Boiled Young Pigeonpeas with Salt.
• While 1 lb of Boiled and Drained Young Pigeonpeas with Salt contains 13 times more Vitamin B1, 1.8 times more Vitamin B2, 2.3 times more Vitamin B3, 9.1 times more Vitamin B9, 5.4 times more Vitamin C and 8.3 times more Vitamin K than Canned Mashed Sweet Potato.
• Both Canned Mashed Sweet Potato and Boiled Young Pigeonpeas with Salt provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Boiled Young Pigeonpeas with Salt have insufficient amounts of Vitamin A
• Both Canned Mashed Sweet Potato as well as Boiled and Drained Young Pigeonpeas with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Mashed Sweet Potato vs Boiled Young Pigeonpeas with Salt:

• 1 pound of Canned Mashed Sweet Potato has 2.6 times more Copper and 2.2 times more Manganese than Boiled Young Pigeonpeas with Salt.
• While 1 lb of Boiled and Drained Young Pigeonpeas with Salt contains 1.4 times more Calcium, 1.7 times more Magnesium, 2.3 times more Phosphorus, 2.2 times more Potassium, 1.5 times more Selenium, 3.2 times more Sodium and 3.9 times more Zinc than Canned Mashed Sweet Potato.
• Both Canned Mashed Sweet Potato and Boiled Young Pigeonpeas with Salt contain similar levels of Iron per one pound.
• 1 pound of Canned Mashed Sweet Potato lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Mashed Sweet Potato has 2.2 times more Sugars than Boiled Young Pigeonpeas with Salt.
• While 1 lb of Boiled and Drained Young Pigeonpeas with Salt contains 3 times more Omega 3, 12.1 times more Omega 6, 2.5 times more Fiber and 3 times more Protein than Canned Mashed Sweet Potato.
• Both Canned Mashed Sweet Potato and Boiled Young Pigeonpeas with Salt offer comparable quantities of Energy and Carbohydrate per one pound.
• 1 pound of Canned Mashed Sweet Potato provide inadequate amounts of Omega 3 and Omega 6