Comparing Nutrients in 5 ounces Boiled Young Pigeonpeas VS Boiled Pokeberry Shoots

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Pigeonpeas	21%	11%	68%
Boiled Pokeberry Shoots	37%	14%	49%

Macro Nutrients

	Boiled Young Pigeonpeas	Boiled Pokeberry Shoots	Recommended Dietary Allowance
Energy	5.43% 157kcal	0.98% 28.3kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.93g	0.58% 0.57g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	3.46% 0.055g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	7.17% 1.2g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.3% 27.6g	3.4% 4.4g	130g per day for Men 19-50 years
Sugars	4.85% 3.5g	3.13% 2.27g	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	15.7% 5.95g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	15% 8.45g	5.82% 3.26g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Pigeonpeas	Boiled Pokeberry Shoots	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	68.5% 617μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.3% 0.5mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	27.3% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.05mg	9.75% 1.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	1.1% 0.055mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.78% 0.075mg	12% 0.16mg	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	35.4% 142μg	3.2% 12.8μg	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	44.3% 40mg	129% 116mg	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	3.02% 0.45mg	8.03% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.4% 28μg	128% 153μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Pigeonpeas	Boiled Pokeberry Shoots	Recommended Dietary Allowance
Calcium	5.8% 58mg	7.5% 75mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	20% 0.18mg	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	28% 2.23mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	13.5% 56.7mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	27.8% 0.64mg	20.7% 0.48mg	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% 167mg	6.7% 46.8mg	700mg per day for Men 19-50 years
Potassium	19% 646mg	7.67% 261mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	1.7% 25.5mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.16mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	2.75% 102g	3.56% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Young Pigeonpeas VS Boiled Pokeberry Shoots per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Young Pigeonpeas versus 5 oz of Boiled Pokeberry Shoots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Young Pigeonpeas vs Boiled Pokeberry Shoots:

• 5 ounces of Boiled Young Pigeonpeas have 5 times more Vitamin B1, 2 times more Vitamin B3, 16.2 times more Vitamin B5 and 11.1 times more Vitamin B9 than Boiled Pokeberry Shoots.
• While 5 oz of Boiled and Drained Pokeberry Shoots contain 217.5 times more Vitamin A, 1.5 times more Vitamin B2, 2.1 times more Vitamin B6, 2.9 times more Vitamin C, 2.7 times more Vitamin E and 5.5 times more Vitamin K than Boiled and Drained Young Pigeonpeas.
• 5 ounces of Boiled Young Pigeonpeas have insufficient amounts of Vitamin A
• 5 ounces of Boiled Pokeberry Shoots have insufficient amounts of Vitamin B5
• Both Boiled and Drained Young Pigeonpeas as well as Boiled and Drained Pokeberry Shoots have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Young Pigeonpeas vs Boiled Pokeberry Shoots:

• 5 ounces of Boiled Young Pigeonpeas have 1.3 times more Iron, 2.9 times more Magnesium, 1.3 times more Manganese, 3.6 times more Phosphorus, 2.5 times more Potassium, 1.3 times more Selenium and 4.3 times more Zinc than Boiled Pokeberry Shoots.
• While 5 oz of Boiled and Drained Pokeberry Shoots contain 1.3 times more Calcium and 1.3 times more Water than Boiled and Drained Young Pigeonpeas.
• Both Boiled Young Pigeonpeas and Boiled Pokeberry Shoots contain similar levels of Copper per five ounces.
• 5 ounces of Boiled Pokeberry Shoots lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Young Pigeonpeas have 5.6 times more Energy, 4.3 times more Omega 3, 5.2 times more Omega 6, 6.3 times more Carbohydrate, 1.6 times more Sugars, 2.8 times more Fiber and 2.6 times more Protein than Boiled Pokeberry Shoots.
• 5 ounces of Boiled Pokeberry Shoots provide inadequate amounts of Energy, Omega 3 and Omega 6