Comparing Nutrients in 500 calories Boiled Young Pigeonpeas with Salt VS Canned Mashed Sweet Potato

Weight per 500 calories

• Boiled Young Pigeonpeas with Salt: 451g
• Canned Mashed Sweet Potato: 495g

Both foods have similar energy densities which is average in comparison to other foods.

Discover which food has more nutrients per 500 calories - Boiled Young Pigeonpeas with Salt or Canned Mashed Sweet Potato?

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Pigeonpeas with Salt	21%	11%	68%
Canned Mashed Sweet Potato	8%	2%	90%

Macro Nutrients

	Boiled Young Pigeonpeas with Salt	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.3% 6.13g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	5.14% 1.64g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	4.02% 0.064g	1.6g per day for Men 19-50 years
Omega 6	22.8% 3.87g	2.07% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67.5% 87.8g	88.3% 115g	130g per day for Men 19-50 years
Sugars	15.4% 11g	37.2% 27g	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	49.8% 19g	22% 8.4g	38g per day for Men 19-50 years
Protein	48% 27g	17.5% 9.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Pigeonpeas with Salt	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Vitamin A	1% 9μg	239% 2153μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	131% 1.58mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.5% 0.75mg	34.3% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.6% 9.7mg	29.5% 4.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56.8% 2.84mg	50.7% 2.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.4% 0.24mg	89.5% 1.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	32.5% 9.75μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	113% 450μg	13.6% 54.5μg	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	141% 127mg	28.6% 25.7mg	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	9.6% 1.44mg	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	74.3% 89μg	9.9% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Pigeonpeas with Salt	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Calcium	18.5% 185mg	15% 149mg	1000mg per day for Men 19-50 years
Copper	52.6% 0.47mg	153% 1.38mg	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	88.4% 7.07mg	82.3% 6.6mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	88.3% 2.03mg	213% 4.9mg	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% 532mg	36.8% 257mg	700mg per day for Men 19-50 years
Potassium	60.4% 2054mg	30.6% 1040mg	3400mg per day for Men 19-50 years
Selenium	9.83% 5.4μg	7.2% 3.96μg	55μg per day for Men 19-50 years
Sodium	72% 1081mg	24.8% 371mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	9.45% 1.04mg	11mg per day for Men 19-50 years
Water	8.74% 323g	9.9% 366g	3700g per day for Men 19-50 years

Boiled Young Pigeonpeas With Salt VS Canned Mashed Sweet Potato Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Young Pigeonpeas with Salt or Canned Mashed Sweet Potato?

Lets compare vitamin content per 500 calories of Boiled Young Pigeonpeas with Salt vs Canned Mashed Sweet Potato:

• 500 calories of Boiled Young Pigeonpeas with Salt have 11.8 times more Vitamin B1, 1.7 times more Vitamin B2, 2.1 times more Vitamin B3, 8.3 times more Vitamin B9, 4.9 times more Vitamin C and 7.5 times more Vitamin K than Canned Mashed Sweet Potato.
• While 500 kcal of Canned Mashed Sweet Potato contain 239 times more Vitamin A, 4.9 times more Vitamin B6 and 3.7 times more Vitamin E than Boiled and Drained Young Pigeonpeas with Salt.
• Both Boiled Young Pigeonpeas with Salt and Canned Mashed Sweet Potato provide similar amounts of Vitamin B5 per 500 calories.
• 500 calories of Boiled Young Pigeonpeas with Salt have insufficient amounts of Vitamin A and Vitamin E
• 500 calories of Canned Mashed Sweet Potato have insufficient amounts of Vitamin K
• Both Boiled and Drained Young Pigeonpeas with Salt as well as Canned Mashed Sweet Potato have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Young Pigeonpeas with Salt vs Canned Mashed Sweet Potato:

• 500 calories of Boiled Young Pigeonpeas with Salt have 1.2 times more Calcium, 1.5 times more Magnesium, 2.1 times more Phosphorus, 2 times more Potassium, 2.9 times more Sodium and 3.6 times more Zinc than Canned Mashed Sweet Potato.
• While 500 kcal of Canned Mashed Sweet Potato contain 2.9 times more Copper and 2.4 times more Manganese than Boiled and Drained Young Pigeonpeas with Salt.
• Both Boiled Young Pigeonpeas with Salt and Canned Mashed Sweet Potato contain similar levels of Iron per 500 calories.
• 500 calories of Canned Mashed Sweet Potato lack sufficient amounts of Zinc
• Both Boiled and Drained Young Pigeonpeas with Salt as well as Canned Mashed Sweet Potato lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Young Pigeonpeas with Salt have 2.7 times more Omega 3, 11 times more Omega 6, 2.2 times more Fiber and 2.7 times more Protein than Canned Mashed Sweet Potato.
• While 500 kcal of Canned Mashed Sweet Potato contain 1.3 times more Carbohydrate and 2.4 times more Sugars than Boiled and Drained Young Pigeonpeas with Salt.
• Both Boiled Young Pigeonpeas with Salt and Canned Mashed Sweet Potato offer comparable quantities of Energy per 500 calories.
• 500 calories of Canned Mashed Sweet Potato provide inadequate amounts of Omega 3 and Omega 6