Comparing Nutrients in 500 calories Pigeon Peas VS Boiled Pigeon Peas

Weight per 500 calories

• Pigeon Peas: 146g
• Boiled Pigeon Peas: 413g

Pigeon Peas have 2.8 times more energy per 100g than Boiled Pigeon Peas . It has high energy density when compared to other foods. Boiled Pigeon Peas having average energy density.

Which food has more nutrients per 500 calories - Pigeon Peas or Boiled Pigeon Peas ?

Macros Ratio

	Protein	Fat	Carbs
Pigeon Peas	25%	4%	71%
Boiled Pigeon Peas	22%	3%	75%

Macro Nutrients

	Pigeon Peas	Boiled Pigeon Peas	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.24% 2.17g	1.6% 1.57g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	1.07% 0.34g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	2.32% 0.037g	1.6g per day for Men 19-50 years
Omega 6	6.67% 1.13g	4.76% 0.81g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.4% 92g	74% 96g	130g per day for Men 19-50 years
Sugars	NA	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	57.5% 22g	73% 27.7g	38g per day for Men 19-50 years
Protein	56.5% 31.6g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Pigeon Peas	Boiled Pigeon Peas	Recommended Dietary Allowance
Vitamin A	0.16% 1.46μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78% 0.94mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.32mg	20% 3.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37% 1.85mg	26.4% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.7% 0.41mg	16% 0.21mg	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	166% 665μg	115% 459μg	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	0% 0mg	0% 0mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pigeon Peas	Boiled Pigeon Peas	Recommended Dietary Allowance
Calcium	19% 190mg	17.8% 178mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	124% 1.1mg	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	95% 7.62mg	57.3% 4.6mg	8mg per day for Men 19-50 years
Magnesium	63.5% 267mg	45.3% 190mg	420mg per day for Men 19-50 years
Manganese	114% 2.6mg	90% 2.07mg	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	76.4% 535mg	70.2% 492mg	700mg per day for Men 19-50 years
Potassium	59.7% 2029mg	46.7% 1587mg	3400mg per day for Men 19-50 years
Selenium	21.7% 12μg	21.8% 12μg	55μg per day for Men 19-50 years
Sodium	1.65% 24.8mg	1.38% 20.7mg	1500mg per day for Men 19-50 years
Zinc	36.6% 4.02mg	34% 3.7mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	7.66% 283g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Pigeon Peas vs Boiled Pigeon Peas :

• Raw Pigeon Peas have 1.6 times more Vitamin B1, 1.3 times more Vitamin B3, 1.4 times more Vitamin B5, 2 times more Vitamin B6 and 1.4 times more Vitamin B9 than Boiled Pigeon Peas .
• Both Raw Pigeon Peas and Boiled Pigeon Peas have similar amounts of Vitamin B2 per 500 kcal.
• Both Raw Pigeon Peas as well as Boiled Pigeon Peas have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Pigeon Peas vs Boiled Pigeon Peas :

• Raw Pigeon Peas have 1.4 times more Copper, 1.7 times more Iron, 1.4 times more Magnesium, 1.3 times more Manganese and 1.3 times more Potassium than Boiled Pigeon Peas .
• While Boiled Pigeon Peas contain 18.3 times more Water than Raw Pigeon Peas .
• Both Raw Pigeon Peas and Boiled Pigeon Peas have similar amounts of Calcium, Phosphorus, Selenium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Pigeon Peas have 1.4 times more Omega 6 than Boiled Pigeon Peas .
• While Boiled Pigeon Peas contain 1.3 times more Fiber than Raw Pigeon Peas .
• Both Raw Pigeon Peas and Boiled Pigeon Peas have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Raw Pigeon Peas as well as Boiled Pigeon Peas have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.