Comparing Nutrients in 300 calories Boiled Young Pigeonpeas with Salt VS Baked Potato Skin with Salt

Weight per 300 calories

• Boiled Young Pigeonpeas with Salt: 270g
• Baked Potato Skin with Salt: 152g

Baked Potatoes Skin with Salt have 1.8 times more energy per unit of mass than Boiled and Drained Young Pigeonpeas with Salt, which is above average in comparison to other foods. Boiled Young Pigeonpeas with Salt having average energy density.

Discover which food has more nutrients per 300 calories - Boiled Young Pigeonpeas with Salt or Baked Potato Skin with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Pigeonpeas with Salt	21%	11%	68%
Baked Potato Skin with Salt	8%	0%	92%

Macro Nutrients

	Boiled Young Pigeonpeas with Salt	Baked Potato Skin with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.68g	0.16% 0.15g	97g per day for Men 19-50 years
Saturated Fat	3.1% 0.99g	0.12% 0.039g	32g per day for Men 19-50 years
Omega 3	6.6% 0.11g	0.95% 0.015g	1.6g per day for Men 19-50 years
Omega 6	13.7% 2.32g	0.29% 0.048g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.5% 52.7g	53.7% 69.8g	130g per day for Men 19-50 years
Sugars	9.25% 6.7g	2.93% 2.12g	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	30% 11.4g	31.5% 12g	38g per day for Men 19-50 years
Protein	28.8% 16g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Pigeonpeas with Salt	Baked Potato Skin with Salt	Recommended Dietary Allowance
Vitamin A	0.6% 5.4μg	0.17% 1.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79% 0.95mg	15.4% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.5% 0.45mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.4% 5.8mg	29% 4.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	71.6% 0.93mg	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	67.6% 270μg	8.33% 33.3μg	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	84.4% 76mg	22.7% 20.5mg	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	5.77% 0.86mg	0.4% 0.061mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	44.6% 53.5μg	2.15% 2.58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Pigeonpeas with Salt	Baked Potato Skin with Salt	Recommended Dietary Allowance
Calcium	11% 111mg	5.15% 51.5mg	1000mg per day for Men 19-50 years
Copper	31.5% 0.28mg	138% 1.24mg	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	53% 4.24mg	133% 10.7mg	8mg per day for Men 19-50 years
Magnesium	25.7% 108mg	15.5% 65mg	420mg per day for Men 19-50 years
Manganese	53% 1.2mg	40.6% 0.93mg	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	45.6% 319mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	36.2% 1232mg	25.5% 868mg	3400mg per day for Men 19-50 years
Selenium	5.9% 3.24μg	1.93% 1.06μg	55μg per day for Men 19-50 years
Sodium	43.2% 649mg	26% 389mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	6.75% 0.74mg	11mg per day for Men 19-50 years
Water	5.24% 194g	1.94% 71.7g	3700g per day for Men 19-50 years

Boiled Young Pigeonpeas With Salt VS Baked Potato Skin With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Young Pigeonpeas with Salt or Baked Potato Skin with Salt?

Lets compare vitamin content per 300 calories of Boiled Young Pigeonpeas with Salt vs Baked Potato Skin with Salt:

• 300 calories of Boiled Young Pigeonpeas with Salt have 5.1 times more Vitamin B1, 2.8 times more Vitamin B2, 1.3 times more Vitamin B3, 1.3 times more Vitamin B5, 8.1 times more Vitamin B9, 3.7 times more Vitamin C and 20.8 times more Vitamin K than Baked Potato Skin with Salt.
• While 300 kcal of Baked Potatoes Skin with Salt contain 6.5 times more Vitamin B6 than Boiled and Drained Young Pigeonpeas with Salt.
• 300 calories of Baked Potato Skin with Salt have insufficient amounts of Vitamin K
• Both Boiled and Drained Young Pigeonpeas with Salt as well as Baked Potatoes Skin with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Boiled Young Pigeonpeas with Salt vs Baked Potato Skin with Salt:

• 300 calories of Boiled Young Pigeonpeas with Salt have 2.2 times more Calcium, 1.7 times more Magnesium, 1.3 times more Manganese, 2.1 times more Phosphorus, 1.4 times more Potassium, 1.7 times more Sodium and 3 times more Zinc than Baked Potato Skin with Salt.
• While 300 kcal of Baked Potatoes Skin with Salt contain 4.4 times more Copper and 2.5 times more Iron than Boiled and Drained Young Pigeonpeas with Salt.
• 300 calories of Baked Potato Skin with Salt lack sufficient amounts of Calcium
• Both Boiled and Drained Young Pigeonpeas with Salt as well as Baked Potatoes Skin with Salt lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Young Pigeonpeas with Salt have 7 times more Omega 3, 47.9 times more Omega 6, 3.2 times more Sugars and 2.5 times more Protein than Baked Potato Skin with Salt.
• While 300 kcal of Baked Potatoes Skin with Salt contain 1.3 times more Carbohydrate than Boiled and Drained Young Pigeonpeas with Salt.
• Both Boiled Young Pigeonpeas with Salt and Baked Potato Skin with Salt offer comparable quantities of Energy and Fiber per 300 calories.
• 300 calories of Baked Potato Skin with Salt provide inadequate amounts of Omega 3 and Omega 6