Comparing Nutrients in 300 calories Pigeon Peas VS Boiled Pigeon Peas

Weight per 300 calories

• Pigeon Peas: 87.5g
• Boiled Pigeon Peas: 248g

Pigeon Peas have 2.8 times more energy per 100g than Boiled Pigeon Peas . It has high energy density when compared to other foods. Boiled Pigeon Peas having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Pigeon Peas	25%	4%	71%
Boiled Pigeon Peas	22%	3%	75%

Macro Nutrients

	Pigeon Peas	Boiled Pigeon Peas	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	0.97% 0.94g	97g per day for Men 19-50 years
Saturated Fat	0.9% 0.29g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	1.9% 0.031g	1.4% 0.022g	1.6g per day for Men 19-50 years
Omega 6	4% 0.68g	2.86% 0.49g	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	44.3% 57.6g	130g per day for Men 19-50 years
Sugars	NA	NA	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	34.5% 13g	43.7% 16.6g	38g per day for Men 19-50 years
Protein	34% 19g	30% 16.8g	56g per day for Men 19-50 years

Vitamins

	Pigeon Peas	Boiled Pigeon Peas	Recommended Dietary Allowance
Vitamin A	0.097% 0.87μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.56mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.6% 0.16mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.2% 2.6mg	12% 1.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.2% 1.1mg	16% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	9.54% 0.12mg	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	69% 275μg	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	0% 0mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pigeon Peas	Boiled Pigeon Peas	Recommended Dietary Allowance
Calcium	11.4% 114mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	74% 0.67mg	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	57% 4.57mg	34.4% 2.75mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	27% 114mg	420mg per day for Men 19-50 years
Manganese	68% 1.57mg	54% 1.24mg	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	42% 295mg	700mg per day for Men 19-50 years
Potassium	36% 1217mg	28% 952mg	3400mg per day for Men 19-50 years
Selenium	13% 7.17μg	13% 7.2μg	55μg per day for Men 19-50 years
Sodium	0.99% 15mg	0.83% 12.4mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	20.3% 2.23mg	11mg per day for Men 19-50 years
Water	0.25% 9.26g	4.6% 170g	3700g per day for Men 19-50 years

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

• Raw Pigeon Peas have 1.6 times more Vitamin B1, 1.3 times more Vitamin B3, 1.4 times more Vitamin B5, 2 times more Vitamin B6 and 1.4 times more Vitamin B9 than Boiled Pigeon Peas .
• Both Raw Pigeon Peas and Boiled Pigeon Peas have similar amounts of Vitamin B2 per 300 kcal.
• Both Raw Pigeon Peas as well as Boiled Pigeon Peas have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

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

• Raw Pigeon Peas have 1.4 times more Copper, 1.7 times more Iron, 1.4 times more Magnesium, 1.3 times more Manganese and 1.3 times more Potassium than Boiled Pigeon Peas .
• While Boiled Pigeon Peas contain 18.3 times more Water than Raw Pigeon Peas .
• Both Raw Pigeon Peas and Boiled Pigeon Peas have similar amounts of Calcium, Phosphorus, Selenium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Pigeon Peas have 1.4 times more Omega 6 than Boiled Pigeon Peas .
• While Boiled Pigeon Peas contain 1.3 times more Fiber than Raw Pigeon Peas .
• Both Raw Pigeon Peas and Boiled Pigeon Peas have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Raw Pigeon Peas as well as Boiled Pigeon Peas have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.