Comparing Nutrients in 5 ounces Boiled Young Pigeonpeas VS Pokeberry Shoots

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Pigeonpeas	21%	11%	68%
Pokeberry Shoots	36%	13%	51%

Macro Nutrients

	Boiled Young Pigeonpeas	Pokeberry Shoots	Recommended Dietary Allowance
Energy	5.43% 157kcal	1.12% 32.6kcal	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	NA	32g per day for Men 19-50 years
Omega 3	3.46% 0.055g	NA	1.6g per day for Men 19-50 years
Omega 6	7.17% 1.2g	NA	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	4.03% 5.24g	130g per day for Men 19-50 years
Sugars	4.85% 3.5g	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	15.7% 5.95g	6.34% 2.4g	38g per day for Men 19-50 years
Protein	15% 8.45g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Pigeonpeas	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	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.05mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	1.4% 0.069mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.78% 0.075mg	16% 0.21mg	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	5.67% 22.7μg	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	214% 193mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.4% 28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Pigeonpeas	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	24.7% 0.22mg	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	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	13.5% 56.7mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	27.8% 0.64mg	25.8% 0.59mg	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	8.9% 62.4mg	700mg per day for Men 19-50 years
Potassium	19% 646mg	10% 343mg	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	2.17% 32.6mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.16mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	2.75% 102g	3.5% 130g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Boiled Young Pigeonpeas versus 5 oz of 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 Pokeberry Shoots:

• 5 ounces of Boiled Young Pigeonpeas have 4.4 times more Vitamin B1, 1.8 times more Vitamin B3, 12.9 times more Vitamin B5 and 6.3 times more Vitamin B9 than Pokeberry Shoots.
• While 5 oz of Raw Pokeberry Shoots contain 217.5 times more Vitamin A, 2 times more Vitamin B2, 2.8 times more Vitamin B6 and 4.8 times more Vitamin C than Boiled and Drained Young Pigeonpeas.
• 5 ounces of Boiled Young Pigeonpeas have insufficient amounts of Vitamin A
• 5 ounces of Pokeberry Shoots have insufficient amounts of Vitamin B5
• Both Boiled and Drained Young Pigeonpeas as well as Raw Pokeberry Shoots have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Boiled Young Pigeonpeas have 2.2 times more Magnesium, 2.7 times more Phosphorus, 1.9 times more Potassium, 1.3 times more Selenium and 3.4 times more Zinc than Pokeberry Shoots.
• While 5 oz of Raw Pokeberry Shoots contain 1.3 times more Calcium, 1.5 times more Copper and 1.3 times more Water than Boiled and Drained Young Pigeonpeas.
• Both Boiled Young Pigeonpeas and Pokeberry Shoots contain similar levels of Iron and Manganese per five ounces.
• 5 ounces of Pokeberry Shoots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Young Pigeonpeas have 4.8 times more Energy, 5.3 times more Carbohydrate, 2.5 times more Fiber and 2.3 times more Protein than Pokeberry Shoots.
• 5 ounces of Pokeberry Shoots provide inadequate amounts of Energy