Comparing Nutrients in 300 calories Boiled Sweet Potato no Skin VS Boiled Young Pigeonpeas with Salt

Weight per 300 calories

• Boiled Sweet Potato no Skin: 395g
• Boiled Young Pigeonpeas with Salt: 270g

Boiled and Drained Young Pigeonpeas with Salt have 1.5 times more energy per unit of mass than Boiled Sweet Potato without Skin, which is average in comparison to other foods. Boiled Sweet Potato no Skin having average energy density.

Discover which food has more nutrients per 300 calories - Boiled Sweet Potato no Skin or Boiled Young Pigeonpeas with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Sweet Potato no Skin	7%	2%	91%
Boiled Young Pigeonpeas with Salt	21%	11%	68%

Macro Nutrients

	Boiled Sweet Potato no Skin	Boiled Young Pigeonpeas with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.55g	3.8% 3.68g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	0% 0g	6.6% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	13.7% 2.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	40.5% 52.7g	130g per day for Men 19-50 years
Sugars	31.3% 22.7g	9.25% 6.7g	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	2.34% 1.7g	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	% 2.13g	NA	g per day for Men 19-50 years
Sucrose	% 5.64g	NA	g per day for Men 19-50 years
Fiber	26% 9.87g	30% 11.4g	38g per day for Men 19-50 years
Protein	9.66% 5.4g	28.8% 16g	56g per day for Men 19-50 years

Vitamins

	Boiled Sweet Potato no Skin	Boiled Young Pigeonpeas with Salt	Recommended Dietary Allowance
Vitamin A	345% 3107μg	0.6% 5.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.4% 0.22mg	79% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	34.5% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.12mg	36.4% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	18% 5.45μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.92% 23.7μg	67.6% 270μg	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	56% 50.5mg	84.4% 76mg	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	24.7% 3.7mg	5.77% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.9% 8.3μg	44.6% 53.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sweet Potato no Skin	Boiled Young Pigeonpeas with Salt	Recommended Dietary Allowance
Calcium	10.7% 107mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	41.2% 0.37mg	31.5% 0.28mg	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	35.5% 2.84mg	53% 4.24mg	8mg per day for Men 19-50 years
Magnesium	17% 71mg	25.7% 108mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	53% 1.2mg	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	18% 126mg	45.6% 319mg	700mg per day for Men 19-50 years
Potassium	26.7% 908mg	36.2% 1232mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	5.9% 3.24μg	55μg per day for Men 19-50 years
Sodium	7.1% 107mg	43.2% 649mg	1500mg per day for Men 19-50 years
Zinc	7.18% 0.79mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	8.55% 316g	5.24% 194g	3700g per day for Men 19-50 years

Boiled Sweet Potato No Skin VS Boiled Young Pigeonpeas With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Sweet Potato no Skin or Boiled Young Pigeonpeas with Salt?

Lets compare vitamin content per 300 calories of Boiled Sweet Potato no Skin vs Boiled Young Pigeonpeas with Salt:

• 300 calories of Boiled Sweet Potato no Skin have 574.7 times more Vitamin A, 1.3 times more Vitamin B5, 4.5 times more Vitamin B6 and 4.3 times more Vitamin E than Boiled Young Pigeonpeas with Salt.
• While 300 kcal of Boiled and Drained Young Pigeonpeas with Salt contain 4.3 times more Vitamin B1, 2.4 times more Vitamin B2, 2.7 times more Vitamin B3, 11.4 times more Vitamin B9, 1.5 times more Vitamin C and 6.5 times more Vitamin K than Boiled Sweet Potato without Skin.
• 300 calories of Boiled Sweet Potato no Skin have insufficient amounts of Vitamin B9
• 300 calories of Boiled Young Pigeonpeas with Salt have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled Sweet Potato without Skin as well as Boiled and Drained Young Pigeonpeas with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Sweet Potato no Skin vs Boiled Young Pigeonpeas with Salt:

• 300 calories of Boiled Sweet Potato no Skin have 1.3 times more Copper and 1.6 times more Water than Boiled Young Pigeonpeas with Salt.
• While 300 kcal of Boiled and Drained Young Pigeonpeas with Salt contain 1.5 times more Iron, 1.5 times more Magnesium, 2.5 times more Phosphorus, 1.4 times more Potassium, 6.1 times more Sodium and 2.8 times more Zinc than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato no Skin and Boiled Young Pigeonpeas with Salt contain similar levels of Calcium and Manganese per 300 calories.
• Both Boiled Sweet Potato without Skin as well as Boiled and Drained Young Pigeonpeas with Salt lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Sweet Potato no Skin have 1.3 times more Carbohydrate and 3.4 times more Sugars than Boiled Young Pigeonpeas with Salt.
• While 300 kcal of Boiled and Drained Young Pigeonpeas with Salt contain more Omega 3, 9.7 times more Omega 6 and 3 times more Protein than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato no Skin and Boiled Young Pigeonpeas with Salt offer comparable quantities of Energy and Fiber per 300 calories.
• 300 calories of Boiled Sweet Potato no Skin provide inadequate amounts of Omega 3 and Omega 6