Comparing Nutrients in 300 calories Boiled Pigeon Peas with Salt VS Boiled Soybeans with Salt

Weight per 300 calories

• Boiled Pigeon Peas with Salt: 248g
• Boiled Soybeans with Salt: 174g

Boiled Soybeans with Salt have 1.4 times more energy per unit of mass than Boiled Pigeon Peas with Salt, which is above average in comparison to other foods. Boiled Pigeon Peas with Salt having average energy density.

Which food has more nutrients per 300 calories - Boiled Pigeon Peas with Salt or Boiled Soybeans with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Pigeon Peas with Salt	22%	3%	75%
Boiled Soybeans with Salt	39%	43%	18%

Macro Nutrients

	Boiled Pigeon Peas with Salt	Boiled Soybeans with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.97% 0.94g	16% 15.6g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.21g	7.07% 2.26g	32g per day for Men 19-50 years
Omega 3	1.4% 0.022g	65% 1.04g	1.6g per day for Men 19-50 years
Omega 6	2.86% 0.49g	46% 7.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.3% 57.6g	11.2% 14.6g	130g per day for Men 19-50 years
Sugars	NA	5.68% 4.1g	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	43.7% 16.6g	27.5% 10.5g	38g per day for Men 19-50 years
Protein	30% 16.8g	56.7% 31.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Pigeon Peas with Salt	Boiled Soybeans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	38.2% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.94mg	4.35% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.54% 0.12mg	31.4% 0.41mg	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	69% 275μg	23.5% 94μg	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	3.3% 2.97mg	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	4.07% 0.61mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	28% 33.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pigeon Peas with Salt	Boiled Soybeans with Salt	Recommended Dietary Allowance
Calcium	10.7% 107mg	17.8% 178mg	1000mg per day for Men 19-50 years
Copper	74% 0.67mg	79% 0.71mg	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	34.4% 2.75mg	112% 8.97mg	8mg per day for Men 19-50 years
Magnesium	27% 114mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	54% 1.24mg	62.5% 1.44mg	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	42% 295mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	28% 952mg	26.4% 898mg	3400mg per day for Men 19-50 years
Selenium	13% 7.2μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	40% 598mg	27.6% 413mg	1500mg per day for Men 19-50 years
Zinc	20.3% 2.23mg	18.2% 2mg	11mg per day for Men 19-50 years
Water	4.6% 170g	2.95% 109g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Pigeon Peas with Salt vs Boiled Soybeans with Salt:

• Boiled Pigeon Peas with Salt have 1.3 times more Vitamin B1, 2.8 times more Vitamin B3, 2.5 times more Vitamin B5 and 2.9 times more Vitamin B9 than Boiled Soybeans with Salt.
• While Boiled Soybeans with Salt contain 3.4 times more Vitamin B2, 3.3 times more Vitamin B6 and more Vitamin C than Boiled Pigeon Peas with Salt.
• Both Boiled Pigeon Peas with Salt as well as Boiled Soybeans with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Pigeon Peas with Salt vs Boiled Soybeans with Salt:

• Boiled Pigeon Peas with Salt have 1.4 times more Sodium and 1.6 times more Water than Boiled Soybeans with Salt.
• While Boiled Soybeans with Salt contain 1.7 times more Calcium, 3.3 times more Iron, 1.3 times more Magnesium, 1.4 times more Phosphorus and 1.8 times more Selenium than Boiled Pigeon Peas with Salt.
• Both Boiled Pigeon Peas with Salt and Boiled Soybeans with Salt have similar amounts of Copper, Manganese, Potassium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled Pigeon Peas with Salt have 4 times more Carbohydrate and 1.6 times more Fiber than Boiled Soybeans with Salt.
• While Boiled Soybeans with Salt contain 16.6 times more Fat, 11 times more Saturated Fat, 46.7 times more Omega 3, 16 times more Omega 6 and 1.9 times more Protein than Boiled Pigeon Peas with Salt.
• Both Boiled Pigeon Peas with Salt and Boiled Soybeans with Salt have similar amounts of Energy per 300 kcal.
• Both Boiled Pigeon Peas with Salt as well as Boiled Soybeans with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.