Comparing Nutrients in 300 calories Boiled Young Pigeonpeas VS Pokeberry Shoots

Weight per 300 calories

• Boiled Young Pigeonpeas: 270g
• Pokeberry Shoots: 1304g

Boiled Young Pigeonpeas have 4.8 times more energy per 100g than Pokeberry Shoots. It has average energy density when compared to other foods. Raw Pokeberry Shoots having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled Young Pigeonpeas or Pokeberry Shoots?

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Pigeonpeas	21%	11%	68%
Pokeberry Shoots	36%	13%	51%

Macro Nutrients

	Boiled Young Pigeonpeas	Pokeberry Shoots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.68g	5.38% 5.2g	97g per day for Men 19-50 years
Saturated Fat	3.1% 0.99g	NA	32g per day for Men 19-50 years
Omega 3	6.6% 0.11g	NA	1.6g per day for Men 19-50 years
Omega 6	13.7% 2.32g	NA	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	37% 48.3g	130g per day for Men 19-50 years
Sugars	9.25% 6.7g	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	30% 11.4g	58.4% 22g	38g per day for Men 19-50 years
Protein	28.8% 16g	60.6% 34g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Pigeonpeas	Pokeberry Shoots	Recommended Dietary Allowance
Vitamin A	0.6% 5.4μg	630% 5674μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79% 0.95mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.5% 0.45mg	331% 4.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.4% 5.8mg	98% 15.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	146% 1.9mg	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	52% 209μg	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	1971% 1774mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	44.6% 53.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Pigeonpeas	Pokeberry Shoots	Recommended Dietary Allowance
Calcium	11% 111mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	31.5% 0.28mg	228% 2.05mg	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	277% 22mg	8mg per day for Men 19-50 years
Magnesium	25.7% 108mg	56% 235mg	420mg per day for Men 19-50 years
Manganese	53% 1.2mg	237% 5.45mg	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	82% 574mg	700mg per day for Men 19-50 years
Potassium	36.2% 1232mg	93% 3157mg	3400mg per day for Men 19-50 years
Selenium	5.9% 3.24μg	21.3% 11.7μg	55μg per day for Men 19-50 years
Sodium	0.9% 13.5mg	20% 300mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	28.5% 3.13mg	11mg per day for Men 19-50 years
Water	5.24% 194g	32.3% 1195g	3700g per day for Men 19-50 years

Boiled Young Pigeonpeas VS Pokeberry Shoots Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Young Pigeonpeas or Pokeberry Shoots?

Lets compare vitamin content per 300 calories of Boiled Young Pigeonpeas vs Pokeberry Shoots:

• 300 calories of Boiled Young Pigeonpeas have 2.7 times more Vitamin B5 and 1.3 times more Vitamin B9 than Pokeberry Shoots.
• While 300 kcal of Raw Pokeberry Shoots contain 1049.7 times more Vitamin A, 9.6 times more Vitamin B2, 2.7 times more Vitamin B3, 13.3 times more Vitamin B6 and 23.4 times more Vitamin C than Boiled and Drained Young Pigeonpeas.
• Both Boiled Young Pigeonpeas and Pokeberry Shoots provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Boiled Young Pigeonpeas have insufficient amounts of Vitamin A
• Both Boiled and Drained Young Pigeonpeas as well as Raw Pokeberry Shoots have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Young Pigeonpeas vs Pokeberry Shoots:

• 300 kcal of Raw Pokeberry Shoots contain 6.2 times more Calcium, 7.2 times more Copper, 5.2 times more Iron, 2.2 times more Magnesium, 4.5 times more Manganese, 1.8 times more Phosphorus, 2.6 times more Potassium, 3.6 times more Selenium, 22.2 times more Sodium, 1.4 times more Zinc and 6.2 times more Water than Boiled and Drained Young Pigeonpeas.
• 300 calories of Boiled Young Pigeonpeas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Raw Pokeberry Shoots contain 2 times more Fiber and 2.1 times more Protein than Boiled and Drained Young Pigeonpeas.
• Both Boiled Young Pigeonpeas and Pokeberry Shoots offer comparable quantities of Energy and Carbohydrate per 300 calories.