Comparing Nutrients in 300 calories Pigeon Peas VS Boiled Carrots

Weight per 300 calories

• Pigeon Peas: 87.5g
• Boiled Carrots: 857g

Pigeon Peas have 9.8 times more energy per 100g than Boiled Carrots. It has high energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

Which food has more nutrients per 300 calories - Pigeon Peas or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Pigeon Peas	25%	4%	71%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Pigeon Peas	Boiled Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	0.9% 0.29g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	1.9% 0.031g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	4% 0.68g	4.4% 0.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.2% 55g	54% 70.5g	130g per day for Men 19-50 years
Sugars	NA	40.8% 29.6g	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	4.26% 3.1g	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	% 3.43g	g per day for Men 19-50 years
Sucrose	NA	% 23g	g per day for Men 19-50 years
Fiber	34.5% 13g	67.7% 25.7g	38g per day for Men 19-50 years
Protein	34% 19g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Pigeon Peas	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0.097% 0.87μg	811% 7303μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.56mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.6% 0.16mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.2% 2.6mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.2% 1.1mg	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	101% 1.3mg	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	100% 399μg	30% 120μg	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	34.3% 31mg	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	59% 8.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	98% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pigeon Peas	Boiled Carrots	Recommended Dietary Allowance
Calcium	11.4% 114mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	16% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	10% 407μg	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	57% 4.57mg	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	20.4% 85.7mg	420mg per day for Men 19-50 years
Manganese	68% 1.57mg	57.8% 1.33mg	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	46% 321mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	36% 1217mg	59.2% 2014mg	3400mg per day for Men 19-50 years
Selenium	13% 7.17μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0.99% 15mg	33% 497mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	0.25% 9.26g	21% 773g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Pigeon Peas vs Boiled Carrots:

• Raw Pigeon Peas have 3.3 times more Vitamin B9 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 8349.6 times more Vitamin A, 2.3 times more Vitamin B2, 2.1 times more Vitamin B3, 1.8 times more Vitamin B5, 5.3 times more Vitamin B6 and more Vitamin C than Raw Pigeon Peas .
• Both Raw Pigeon Peas and Boiled and Drained Carrots have similar amounts of Vitamin B1 per 300 kcal.
• Both Raw Pigeon Peas as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Pigeon Peas vs Boiled Carrots:

• Raw Pigeon Peas have 6.3 times more Copper, 1.6 times more Iron, 1.9 times more Magnesium, 1.2 times more Phosphorus and 1.4 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.3 times more Calcium, 1.7 times more Potassium, 33.4 times more Sodium and 83.4 times more Water than Raw Pigeon Peas .
• Both Raw Pigeon Peas and Boiled and Drained Carrots have similar amounts of Manganese and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Pigeon Peas have 2.9 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.3 times more Carbohydrate and 2 times more Fiber than Raw Pigeon Peas .
• Both Raw Pigeon Peas and Boiled and Drained Carrots have similar amounts of Energy and Omega 6 per 300 kcal.
• Both Raw Pigeon Peas as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.