Comparing Nutrients in 5 ounces Boiled Young Pigeonpeas VS White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Pigeonpeas	21%	11%	68%
White Potatoes	10%	1%	89%

Macro Nutrients

	Boiled Young Pigeonpeas	White Potatoes	Recommended Dietary Allowance
Energy	5.43% 157kcal	3.37% 98kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.93g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	3.46% 0.055g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	7.17% 1.2g	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	21.3% 27.6g	17% 22.3g	130g per day for Men 19-50 years
Sugars	4.85% 3.5g	2.25% 1.63g	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	0.66% 0.48g	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	% 0.75g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	15% 8.45g	4.25% 2.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Pigeonpeas	White Potatoes	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.3% 0.5mg	8.4% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	3.7% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.05mg	9.44% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	7.97% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.78% 0.075mg	22% 0.29mg	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	6.38% 25.5μg	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	44.3% 40mg	14.3% 13mg	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	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.4% 28μg	1.9% 2.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Pigeonpeas	White Potatoes	Recommended Dietary Allowance
Calcium	5.8% 58mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	18.3% 0.16mg	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	9.2% 0.74mg	8mg per day for Men 19-50 years
Magnesium	13.5% 56.7mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	27.8% 0.64mg	8.94% 0.21mg	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	12.6% 88mg	700mg per day for Men 19-50 years
Potassium	19% 646mg	17% 577mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.16mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	2.75% 102g	3.13% 116g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Young Pigeonpeas VS White Potatoes per 5 oz

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

Lets compare vitamin content per 5 ounces of Boiled Young Pigeonpeas vs White Potatoes:

• 5 ounces of Boiled Young Pigeonpeas have 4.9 times more Vitamin B1, 4.9 times more Vitamin B2, 2 times more Vitamin B3, 2.2 times more Vitamin B5, 5.6 times more Vitamin B9, 3.1 times more Vitamin C, 32 times more Vitamin E and 12.4 times more Vitamin K than White Potatoes.
• While 5 oz of Raw Whole White Potatoes contain 3.8 times more Vitamin B6 than Boiled and Drained Young Pigeonpeas.
• 5 ounces of White Potatoes have insufficient amounts of Vitamin E and Vitamin K
• Both Boiled and Drained Young Pigeonpeas as well as Raw Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Young Pigeonpeas vs White Potatoes:

• 5 ounces of Boiled Young Pigeonpeas have 4.6 times more Calcium, 3 times more Iron, 1.9 times more Magnesium, 3.1 times more Manganese, 1.9 times more Phosphorus, 4 times more Selenium and 2.8 times more Zinc than White Potatoes.
• Both Boiled Young Pigeonpeas and White Potatoes contain similar levels of Copper and Potassium per five ounces.
• 5 ounces of White Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Young Pigeonpeas have 1.6 times more Energy, 3.9 times more Omega 3, 26.9 times more Omega 6, 1.2 times more Carbohydrate, 2.2 times more Sugars, 1.8 times more Fiber and 3.5 times more Protein than White Potatoes.
• 5 ounces of White Potatoes provide inadequate amounts of Omega 3 and Omega 6