Comparing Nutrients in 500 calories Canned Sweet Potato, Vacuum Pack VS Boiled Young Pigeonpeas with Salt

Weight per 500 calories

• Canned Sweet Potato, Vacuum Pack: 550g
• Boiled Young Pigeonpeas with Salt: 451g

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

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

Macros Ratio

	Protein	Fat	Carbs
Canned Sweet Potato, Vacuum Pack	7%	2%	91%
Boiled Young Pigeonpeas with Salt	21%	11%	68%

Macro Nutrients

	Canned Sweet Potato, Vacuum Pack	Boiled Young Pigeonpeas with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	6.3% 6.13g	97g per day for Men 19-50 years
Saturated Fat	0.7% 0.23g	5.14% 1.64g	32g per day for Men 19-50 years
Omega 3	4.46% 0.071g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	22.8% 3.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.3% 116g	67.5% 87.8g	130g per day for Men 19-50 years
Sugars	38% 27.5g	15.4% 11g	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	26% 9.9g	49.8% 19g	38g per day for Men 19-50 years
Protein	16% 9.07g	48% 27g	56g per day for Men 19-50 years

Vitamins

	Canned Sweet Potato, Vacuum Pack	Boiled Young Pigeonpeas with Salt	Recommended Dietary Allowance
Vitamin A	244% 2192μg	1% 9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	131% 1.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	57.5% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.4% 4.07mg	60.6% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57.5% 2.87mg	56.8% 2.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.3% 1.04mg	18.4% 0.24mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	29% 8.74μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	23.4% 93μg	113% 450μg	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	161% 145mg	141% 127mg	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	36.6% 5.5mg	9.6% 1.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10% 12μg	74.3% 89μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sweet Potato, Vacuum Pack	Boiled Young Pigeonpeas with Salt	Recommended Dietary Allowance
Calcium	12% 121mg	18.5% 185mg	1000mg per day for Men 19-50 years
Copper	85% 0.76mg	52.6% 0.47mg	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	61% 4.9mg	88.4% 7.07mg	8mg per day for Men 19-50 years
Magnesium	28.8% 121mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	109% 2.5mg	88.3% 2.03mg	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	38.5% 269mg	76% 532mg	700mg per day for Men 19-50 years
Potassium	50.4% 1714mg	60.4% 2054mg	3400mg per day for Men 19-50 years
Selenium	7% 3.85μg	9.83% 5.4μg	55μg per day for Men 19-50 years
Sodium	19.4% 291mg	72% 1081mg	1500mg per day for Men 19-50 years
Zinc	9% 0.99mg	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	11.3% 418g	8.74% 323g	3700g per day for Men 19-50 years

Canned Sweet Potato, Vacuum Pack VS Boiled Young Pigeonpeas With Salt Nutrients Per 500 Kcal

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

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

• 500 calories of Canned Sweet Potato, Vacuum Pack have 243.3 times more Vitamin A, 4.4 times more Vitamin B6 and 3.8 times more Vitamin E than Boiled Young Pigeonpeas with Salt.
• While 500 kcal of Boiled and Drained Young Pigeonpeas with Salt contain 7.8 times more Vitamin B1, 2.4 times more Vitamin B2, 2.4 times more Vitamin B3, 4.8 times more Vitamin B9 and 7.4 times more Vitamin K than Canned Sweet Potato, Vacuum Pack.
• Both Canned Sweet Potato, Vacuum Pack and Boiled Young Pigeonpeas with Salt provide similar amounts of Vitamin B5 and Vitamin C per 500 calories.
• 500 calories of Boiled Young Pigeonpeas with Salt have insufficient amounts of Vitamin A and Vitamin E
• Both Canned Sweet Potato, Vacuum Pack as well as Boiled and Drained Young Pigeonpeas with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Canned Sweet Potato, Vacuum Pack have 1.6 times more Copper, 1.2 times more Manganese and 1.3 times more Water than Boiled Young Pigeonpeas with Salt.
• While 500 kcal of Boiled and Drained Young Pigeonpeas with Salt contain 1.5 times more Calcium, 1.4 times more Iron, 1.5 times more Magnesium, 2 times more Phosphorus, 3.7 times more Sodium and 3.7 times more Zinc than Canned Sweet Potato, Vacuum Pack.
• Both Canned Sweet Potato, Vacuum Pack and Boiled Young Pigeonpeas with Salt contain similar levels of Potassium per 500 calories.
• 500 calories of Canned Sweet Potato, Vacuum Pack lack sufficient amounts of Zinc
• Both Canned Sweet Potato, Vacuum Pack as well as Boiled and Drained Young Pigeonpeas with Salt lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Sweet Potato, Vacuum Pack have 1.3 times more Carbohydrate and 2.5 times more Sugars than Boiled Young Pigeonpeas with Salt.
• While 500 kcal of Boiled and Drained Young Pigeonpeas with Salt contain 2.5 times more Omega 3, 9.9 times more Omega 6, 1.9 times more Fiber and 3 times more Protein than Canned Sweet Potato, Vacuum Pack.
• Both Canned Sweet Potato, Vacuum Pack and Boiled Young Pigeonpeas with Salt offer comparable quantities of Energy per 500 calories.
• 500 calories of Canned Sweet Potato, Vacuum Pack provide inadequate amounts of Omega 3 and Omega 6