Comparing Nutrients in 5 ounces Boiled Pigeon Peas VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Boiled Pigeon Peas	22%	3%	75%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Boiled Pigeon Peas	Oranges with Peel	Recommended Dietary Allowance
Energy	5.9% 172kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	1.63% 0.28g	0.37% 0.062g	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	17% 22g	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	25% 9.5g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	17% 9.6g	3.3% 1.84g	56g per day for Men 19-50 years

Vitamins

	Boiled Pigeon Peas	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.2% 0.21mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.43% 0.084mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.9% 1.1mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.04% 0.45mg	9.36% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.45% 0.071mg	10% 0.13mg	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	10.6% 42.5μg	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	0% 0mg	112% 101mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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

	Boiled Pigeon Peas	Oranges with Peel	Recommended Dietary Allowance
Calcium	6.1% 61mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	42.4% 0.38mg	8.98% 0.081mg	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	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65.2mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	NA	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	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	16% 544mg	8.17% 278mg	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	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	11.6% 1.28mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	2.63% 97g	3.15% 117g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Pigeon Peas VS Oranges with Peel per 5 oz

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

Lets compare vitamin content per 5 ounces of Boiled Pigeon Peas vs Oranges with Peel :

• 5 ounces of Boiled Pigeon Peas have 1.5 times more Vitamin B1, 1.6 times more Vitamin B3 and 3.7 times more Vitamin B9 than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 1.9 times more Vitamin B6 and more Vitamin C than Boiled Pigeon Peas .
• Both Boiled Pigeon Peas and Oranges with Peel provide similar amounts of Vitamin B2 and Vitamin B5 per five ounces.
• 5 ounces of Boiled Pigeon Peas have insufficient amounts of Vitamin C
• Both Boiled Pigeon Peas as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Boiled Pigeon Peas vs Oranges with Peel :

• 5 ounces of Boiled Pigeon Peas have 4.7 times more Copper, 1.4 times more Iron, 3.3 times more Magnesium, 5.4 times more Phosphorus, 2 times more Potassium, 4.1 times more Selenium and 8.2 times more Zinc than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 1.6 times more Calcium than Boiled Pigeon Peas .
• 5 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Pigeon Peas have 1.9 times more Energy, 1.5 times more Carbohydrate, 1.5 times more Fiber and 5.2 times more Protein than Oranges with Peel .
• Both Boiled Pigeon Peas as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in five ounces.