Comparing Nutrients in 5 ounces Young Pigeonpeas VS Boiled Pokeberry Shoots

Macros Ratio

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

Macro Nutrients

	Young Pigeonpeas	Boiled Pokeberry Shoots	Recommended Dietary Allowance
Energy	6.65% 193kcal	0.98% 28.3kcal	2900kcal per day for Men 19-50 years
Fat	2.4% 2.32g	0.58% 0.57g	97g per day for Men 19-50 years
Saturated Fat	1.57% 0.5g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	3.37% 0.054g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	6.96% 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	26% 34g	3.4% 4.4g	130g per day for Men 19-50 years
Sugars	5.87% 4.25g	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	19% 7.23g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	18.2% 10.2g	5.82% 3.26g	56g per day for Men 19-50 years

Vitamins

	Young Pigeonpeas	Boiled Pokeberry Shoots	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	68.5% 617μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47.2% 0.57mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	27.3% 0.35mg	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	1.1% 0.055mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.4% 0.096mg	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	61.3% 245μg	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	61.4% 55.3mg	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	3.7% 0.55mg	8.03% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28.3% 34μg	128% 153μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Pigeonpeas	Boiled Pokeberry Shoots	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	7.5% 75mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	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	28.3% 2.27mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	35.4% 0.81mg	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	25.7% 180mg	6.7% 46.8mg	700mg per day for Men 19-50 years
Potassium	23% 782mg	7.67% 261mg	3400mg per day for Men 19-50 years
Selenium	3.87% 2.13μg	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	13.4% 1.47mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	2.52% 93g	3.56% 132g	3700g per day for Men 19-50 years

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

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

• 5 ounces of Young Pigeonpeas have 5.7 times more Vitamin B1, 2 times more Vitamin B3, 17.4 times more Vitamin B5 and 19.2 times more Vitamin B9 than Boiled Pokeberry Shoots.
• While 5 oz of Boiled and Drained Pokeberry Shoots contain 145 times more Vitamin A, 1.5 times more Vitamin B2, 1.6 times more Vitamin B6, 2.1 times more Vitamin C, 2.2 times more Vitamin E and 4.5 times more Vitamin K than Raw Young Pigeonpeas.
• 5 ounces of Young Pigeonpeas have insufficient amounts of Vitamin A
• 5 ounces of Boiled Pokeberry Shoots have insufficient amounts of Vitamin B5
• Both Raw 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 Young Pigeonpeas vs Boiled Pokeberry Shoots:

• 5 ounces of Young Pigeonpeas have 1.3 times more Iron, 4.9 times more Magnesium, 1.7 times more Manganese, 3.8 times more Phosphorus, 3 times more Potassium, 1.7 times more Selenium and 5.5 times more Zinc than Boiled Pokeberry Shoots.
• While 5 oz of Boiled and Drained Pokeberry Shoots contain 1.3 times more Calcium and 1.4 times more Water than Raw Young Pigeonpeas.
• Both 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 Young Pigeonpeas have 6.8 times more Energy, 4.2 times more Omega 3, 5 times more Omega 6, 7.7 times more Carbohydrate, 1.9 times more Sugars, 3.4 times more Fiber and 3.1 times more Protein than Boiled Pokeberry Shoots.
• 5 ounces of Boiled Pokeberry Shoots provide inadequate amounts of Energy, Omega 3 and Omega 6