Comparing Nutrients in 5 ounces Pigeon Peas VS Boiled Pigeon Peas

Macros Ratio

	Protein	Fat	Carbs
Pigeon Peas	25%	4%	71%
Boiled Pigeon Peas	22%	3%	75%

Macro Nutrients

	Pigeon Peas	Boiled Pigeon Peas	Recommended Dietary Allowance
Energy	16.8% 486kcal	5.9% 172kcal	2900kcal per day for Men 19-50 years
Fat	2.18% 2.1g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	6.5% 1.1g	1.63% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.5% 89g	25.4% 33g	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	56% 21.3g	25% 9.5g	38g per day for Men 19-50 years
Protein	55% 30.8g	17% 9.6g	56g per day for Men 19-50 years

Vitamins

	Pigeon Peas	Boiled Pigeon Peas	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76% 0.91mg	17.2% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.4% 0.27mg	6.43% 0.084mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	6.9% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	9.04% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	5.45% 0.071mg	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	162% 646μg	39.3% 157μg	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	0% 0mg	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	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

	Pigeon Peas	Boiled Pigeon Peas	Recommended Dietary Allowance
Calcium	18.4% 184mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	166% 1.5mg	42.4% 0.38mg	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	93% 7.4mg	19.7% 1.57mg	8mg per day for Men 19-50 years
Magnesium	61.8% 259mg	15.5% 65.2mg	420mg per day for Men 19-50 years
Manganese	110% 2.54mg	31% 0.71mg	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	74.3% 520mg	24% 169mg	700mg per day for Men 19-50 years
Potassium	58% 1973mg	16% 544mg	3400mg per day for Men 19-50 years
Selenium	21% 11.6μg	7.47% 4.1μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	35.6% 3.9mg	11.6% 1.28mg	11mg per day for Men 19-50 years
Water	0.41% 15g	2.63% 97g	3700g per day for Men 19-50 years

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

• Raw Pigeon Peas have 4.4 times more Vitamin B1, 3.2 times more Vitamin B2, 3.8 times more Vitamin B3, 4 times more Vitamin B5, 5.7 times more Vitamin B6 and 4.1 times more Vitamin B9 than Boiled Pigeon Peas .
• Both Raw Pigeon Peas as well as Boiled Pigeon Peas have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

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

• Raw Pigeon Peas have 3 times more Calcium, 3.9 times more Copper, 4.7 times more Iron, 4 times more Magnesium, 3.6 times more Manganese, 3.1 times more Phosphorus, 3.6 times more Potassium, 2.8 times more Selenium, 3.4 times more Sodium and 3.1 times more Zinc than Boiled Pigeon Peas .
• While Boiled Pigeon Peas contain 6.5 times more Water than Raw Pigeon Peas .

Comparison of macro-nutrients per 5 ounces:

• Raw Pigeon Peas have 2.8 times more Energy, 3.9 times more Fat, 4 times more Saturated Fat, 3.9 times more Omega 3, 4 times more Omega 6, 2.7 times more Carbohydrate, 2.2 times more Fiber and 3.2 times more Protein than Boiled Pigeon Peas .
• Both Raw Pigeon Peas as well as Boiled Pigeon Peas have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.