Comparing Nutrients in 5 ounces Boiled Pigeon Peas VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Boiled Pigeon Peas	22%	3%	75%
Cassava	3%	2%	95%

Macro Nutrients

	Boiled Pigeon Peas	Cassava	Recommended Dietary Allowance
Energy	5.9% 172kcal	7.82% 227kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	1.63% 0.28g	0.27% 0.045g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.4% 33g	41.5% 54g	130g per day for Men 19-50 years
Sugars	NA	3.32% 2.4g	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	25% 9.5g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	17% 9.6g	3.44% 1.93g	56g per day for Men 19-50 years

Vitamins

	Boiled Pigeon Peas	Cassava	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.2% 0.21mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.43% 0.084mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.9% 1.1mg	7.57% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.04% 0.45mg	3.03% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.45% 0.071mg	9.6% 0.12mg	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	39.3% 157μg	9.57% 38.3μg	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	32.4% 29mg	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	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pigeon Peas	Cassava	Recommended Dietary Allowance
Calcium	6.1% 61mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	42.4% 0.38mg	15.7% 0.14mg	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	19.7% 1.57mg	4.8% 0.38mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65.2mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	23.7% 0.54mg	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	24% 169mg	5.47% 38.3mg	700mg per day for Men 19-50 years
Potassium	16% 544mg	11.3% 384mg	3400mg per day for Men 19-50 years
Selenium	7.47% 4.1μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	11.6% 1.28mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	2.63% 97g	2.3% 84.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Pigeon Peas VS Cassava per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Pigeon Peas versus 5 oz of Cassava to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Pigeon Peas vs Cassava:

• 5 ounces of Boiled Pigeon Peas have 1.7 times more Vitamin B1, 1.2 times more Vitamin B2, 3 times more Vitamin B5 and 4.1 times more Vitamin B9 than Cassava.
• While 5 oz of Raw Cassava contain 1.8 times more Vitamin B6 and more Vitamin C than Boiled Pigeon Peas .
• Both Boiled Pigeon Peas and Cassava provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Boiled Pigeon Peas have insufficient amounts of Vitamin C
• Both Boiled Pigeon Peas as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Pigeon Peas vs Cassava:

• 5 ounces of Boiled Pigeon Peas have 2.7 times more Calcium, 2.7 times more Copper, 4.1 times more Iron, 2.2 times more Magnesium, 1.3 times more Manganese, 4.4 times more Phosphorus, 1.4 times more Potassium, 4.1 times more Selenium and 2.6 times more Zinc than Cassava.
• 5 ounces of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Pigeon Peas have 3.7 times more Fiber and 5 times more Protein than Cassava.
• While 5 oz of Raw Cassava contain 1.3 times more Energy and 1.6 times more Carbohydrate than Boiled Pigeon Peas .
• Both Boiled Pigeon Peas as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in five ounces.