Comparing Nutrients in 300 calories Pokeberry Shoots VS Young Pigeonpeas

Weight per 300 calories

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

Raw Young Pigeonpeas have 5.9 times more energy per unit of mass than Raw Pokeberry Shoots, which is average in comparison to other foods. Pokeberry Shoots having very low energy density.

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

Macros Ratio

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

Macro Nutrients

	Pokeberry Shoots	Young Pigeonpeas	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.38% 5.2g	3.73% 3.6g	97g per day for Men 19-50 years
Saturated Fat	NA	2.44% 0.78g	32g per day for Men 19-50 years
Omega 3	NA	5.24% 0.084g	1.6g per day for Men 19-50 years
Omega 6	NA	11% 1.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37% 48.3g	40.5% 52.7g	130g per day for Men 19-50 years
Sugars	NA	9.13% 6.6g	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	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	58.4% 22g	29.6% 11.3g	38g per day for Men 19-50 years
Protein	60.6% 34g	28.4% 16g	56g per day for Men 19-50 years

Vitamins

	Pokeberry Shoots	Young Pigeonpeas	Recommended Dietary Allowance
Vitamin A	630% 5674μg	0.74% 6.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87% 1.04mg	73.5% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	331% 4.3mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	98% 15.7mg	30.3% 4.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	146% 1.9mg	11.5% 0.15mg	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	52% 209μg	95% 382μg	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	1971% 1774mg	96% 86mg	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	5.74% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	44% 53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pokeberry Shoots	Young Pigeonpeas	Recommended Dietary Allowance
Calcium	69% 691mg	9.26% 93mg	1000mg per day for Men 19-50 years
Copper	228% 2.05mg	33% 0.3mg	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	277% 22mg	44% 3.53mg	8mg per day for Men 19-50 years
Magnesium	56% 235mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	237% 5.45mg	55% 1.27mg	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	82% 574mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	93% 3157mg	36% 1218mg	3400mg per day for Men 19-50 years
Selenium	21.3% 11.7μg	6% 3.3μg	55μg per day for Men 19-50 years
Sodium	20% 300mg	0.74% 11mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.13mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	32.3% 1195g	3.93% 145g	3700g per day for Men 19-50 years

Pokeberry Shoots VS Young Pigeonpeas Nutrients Per 300 Kcal

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

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

• 300 calories of Pokeberry Shoots have 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 Young Pigeonpeas.
• While 300 kcal of Raw Young Pigeonpeas contain 2.3 times more Vitamin B5 and 1.8 times more Vitamin B9 than Raw Pokeberry Shoots.
• Both Pokeberry Shoots and Young Pigeonpeas provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Young Pigeonpeas have insufficient amounts of Vitamin A
• Both Raw Pokeberry Shoots as well as Raw Young Pigeonpeas have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Pokeberry Shoots have 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 Young Pigeonpeas.

Comparison of macro-nutrients per 300 calories:

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