Comparing Nutrients in 5 ounces Young Pigeonpeas VS Poi

Macros Ratio

	Protein	Fat	Carbs
Young Pigeonpeas	21%	11%	68%
Poi	1%	1%	98%

Macro Nutrients

	Young Pigeonpeas	Poi	Recommended Dietary Allowance
Energy	6.65% 193kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	2.4% 2.32g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	1.57% 0.5g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	3.37% 0.054g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	6.96% 1.2g	0.33% 0.057g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 34g	29.7% 38.6g	130g per day for Men 19-50 years
Sugars	5.87% 4.25g	0.76% 0.55g	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	19% 7.23g	1.5% 0.57g	38g per day for Men 19-50 years
Protein	18.2% 10.2g	0.96% 0.54g	56g per day for Men 19-50 years

Vitamins

	Young Pigeonpeas	Poi	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47.2% 0.57mg	15.4% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.1mg	9.75% 1.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.96mg	8.3% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.4% 0.096mg	29.8% 0.39mg	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	61.3% 245μg	7.44% 29.8μg	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	61.4% 55.3mg	6.3% 5.67mg	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	3.7% 0.55mg	21.7% 3.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28.3% 34μg	1.2% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Pigeonpeas	Poi	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	26% 0.24mg	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	28.3% 2.27mg	15.6% 1.25mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	35.4% 0.81mg	23% 0.52mg	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	25.7% 180mg	7.9% 55.3mg	700mg per day for Men 19-50 years
Potassium	23% 782mg	7.63% 259mg	3400mg per day for Men 19-50 years
Selenium	3.87% 2.13μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.47mg	2.83% 0.31mg	11mg per day for Men 19-50 years
Water	2.52% 93g	2.74% 102g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Young Pigeonpeas vs Poi:

• Raw Young Pigeonpeas have 3.1 times more Vitamin B1, 4.3 times more Vitamin B2, 2 times more Vitamin B3, 2.3 times more Vitamin B5, 8.2 times more Vitamin B9, 9.8 times more Vitamin C and 24 times more Vitamin K than Poi.
• While Poi contains 4 times more Vitamin B6 and 5.9 times more Vitamin E than Raw Young Pigeonpeas.
• Both Raw Young Pigeonpeas as well as Poi have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Young Pigeonpeas vs Poi:

• Raw Young Pigeonpeas have 2.6 times more Calcium, 1.8 times more Iron, 2.8 times more Magnesium, 1.6 times more Manganese, 3.3 times more Phosphorus, 3 times more Potassium, 2.1 times more Selenium and 4.7 times more Zinc than Poi.
• Both Raw Young Pigeonpeas and Poi have similar amounts of Copper and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Young Pigeonpeas have 1.2 times more Energy, 11.7 times more Fat, 12.2 times more Saturated Fat, 2.1 times more Omega 3, 20.9 times more Omega 6, 7.7 times more Sugars, 12.8 times more Fiber and 18.9 times more Protein than Poi.
• Both Raw Young Pigeonpeas and Poi have similar amounts of Carbohydrate per 5 oz.
• Both Raw Young Pigeonpeas as well as Poi have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.