Comparing Nutrients in 500 calories Boiled Young Pigeonpeas VS Poi

Weight per 500 calories

• Boiled Young Pigeonpeas: 451g
• Poi: 446g

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

Which food has more nutrients per 500 calories - Boiled Young Pigeonpeas or Poi?

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Pigeonpeas	21%	11%	68%
Poi	1%	1%	98%

Macro Nutrients

	Boiled Young Pigeonpeas	Poi	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.3% 6.13g	0.64% 0.63g	97g per day for Men 19-50 years
Saturated Fat	5.14% 1.64g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	5.02% 0.08g	1.6g per day for Men 19-50 years
Omega 6	22.8% 3.87g	1.05% 0.18g	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	94% 122g	130g per day for Men 19-50 years
Sugars	15.4% 11g	2.4% 1.74g	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	4.7% 1.8g	38g per day for Men 19-50 years
Protein	48% 27g	3.03% 1.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Pigeonpeas	Poi	Recommended Dietary Allowance
Vitamin A	1% 9μg	1.5% 13.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	131% 1.58mg	48.4% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.5% 0.75mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.6% 9.7mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56.8% 2.84mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.4% 0.24mg	94% 1.2mg	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	113% 450μg	23.4% 94μg	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	20% 18mg	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	68.5% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	74.3% 89μg	3.72% 4.46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Pigeonpeas	Poi	Recommended Dietary Allowance
Calcium	18.5% 185mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	52.6% 0.47mg	82.3% 0.74mg	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	49% 3.93mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	88.3% 2.03mg	72% 1.65mg	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	25% 174mg	700mg per day for Men 19-50 years
Potassium	60.4% 2054mg	24% 817mg	3400mg per day for Men 19-50 years
Selenium	9.83% 5.4μg	5.7% 3.13μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.5mg	3.57% 53.6mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	8.93% 0.98mg	11mg per day for Men 19-50 years
Water	8.74% 323g	8.64% 320g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Young Pigeonpeas vs Poi:

• Boiled and Drained Young Pigeonpeas have 2.7 times more Vitamin B1, 4.2 times more Vitamin B2, 2 times more Vitamin B3, 2.2 times more Vitamin B5, 4.8 times more Vitamin B9, 7.1 times more Vitamin C and 20 times more Vitamin K than Poi.
• While Poi contains 5.1 times more Vitamin B6 and 7.1 times more Vitamin E than Boiled and Drained Young Pigeonpeas.
• Both Boiled and Drained Young Pigeonpeas as well as Poi have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Young Pigeonpeas vs Poi:

• Boiled and Drained Young Pigeonpeas have 2.6 times more Calcium, 1.8 times more Iron, 1.7 times more Magnesium, 1.2 times more Manganese, 3.1 times more Phosphorus, 2.5 times more Potassium, 1.7 times more Selenium and 3.8 times more Zinc than Poi.
• While Poi contains 1.6 times more Copper than Boiled and Drained Young Pigeonpeas.
• Both Boiled and Drained Young Pigeonpeas and Poi have similar amounts of Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Young Pigeonpeas have 9.8 times more Fat, 12.7 times more Saturated Fat, 2.2 times more Omega 3, 21.7 times more Omega 6, 6.4 times more Sugars, 10.6 times more Fiber and 15.8 times more Protein than Poi.
• While Poi contains 1.4 times more Carbohydrate than Boiled and Drained Young Pigeonpeas.
• Both Boiled and Drained Young Pigeonpeas and Poi have similar amounts of Energy per 500 kcal.
• Both Boiled and Drained Young Pigeonpeas as well as Poi have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.