Comparing Nutrients in 300 calories Young Pigeonpeas VS Pokeberry Shoots

Weight per 300 calories

• Young Pigeonpeas: 221g
• Pokeberry Shoots: 1304g

Young Pigeonpeas have 5.9 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 - Young Pigeonpeas or Pokeberry Shoots?

Macros Ratio

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

Macro Nutrients

	Young Pigeonpeas	Pokeberry Shoots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.73% 3.6g	5.38% 5.2g	97g per day for Men 19-50 years
Saturated Fat	2.44% 0.78g	NA	32g per day for Men 19-50 years
Omega 3	5.24% 0.084g	NA	1.6g per day for Men 19-50 years
Omega 6	11% 1.84g	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	9.13% 6.6g	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	29.6% 11.3g	58.4% 22g	38g per day for Men 19-50 years
Protein	28.4% 16g	60.6% 34g	56g per day for Men 19-50 years

Vitamins

	Young Pigeonpeas	Pokeberry Shoots	Recommended Dietary Allowance
Vitamin A	0.74% 6.6μg	630% 5674μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73.5% 0.88mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	331% 4.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.3% 4.85mg	98% 15.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.5% 0.15mg	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	95% 382μg	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	96% 86mg	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	5.74% 0.86mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	44% 53μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Pigeonpeas	Pokeberry Shoots	Recommended Dietary Allowance
Calcium	9.26% 93mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	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	44% 3.53mg	277% 22mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	56% 235mg	420mg per day for Men 19-50 years
Manganese	55% 1.27mg	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	40% 280mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	36% 1218mg	93% 3157mg	3400mg per day for Men 19-50 years
Selenium	6% 3.3μg	21.3% 11.7μg	55μg per day for Men 19-50 years
Sodium	0.74% 11mg	20% 300mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	28.5% 3.13mg	11mg per day for Men 19-50 years
Water	3.93% 145g	32.3% 1195g	3700g per day for Men 19-50 years

Young Pigeonpeas VS Pokeberry Shoots Nutrients Per 300 Kcal

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

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

• 300 calories of Young Pigeonpeas have 2.3 times more Vitamin B5 and 1.8 times more Vitamin B9 than Pokeberry Shoots.
• While 300 kcal of Raw Pokeberry Shoots contain 857.4 times more Vitamin A, 11.5 times more Vitamin B2, 3.2 times more Vitamin B3, 12.7 times more Vitamin B6 and 20.6 times more Vitamin C than Raw Young Pigeonpeas.
• Both Young Pigeonpeas and Pokeberry Shoots provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Young Pigeonpeas have insufficient amounts of Vitamin A
• Both Raw 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 Young Pigeonpeas vs Pokeberry Shoots:

• 300 kcal of Raw Pokeberry Shoots contain 7.5 times more Calcium, 6.9 times more Copper, 6.3 times more Iron, 1.6 times more Magnesium, 4.3 times more Manganese, 2 times more Phosphorus, 2.6 times more Potassium, 3.5 times more Selenium, 27.2 times more Sodium, 1.4 times more Zinc and 8.2 times more Water than Raw Young Pigeonpeas.

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 Raw Young Pigeonpeas.
• Both Young Pigeonpeas and Pokeberry Shoots offer comparable quantities of Energy and Carbohydrate per 300 calories.