Comparing Nutrients in 5 ounces Young Pigeonpeas VS Potatoes

Macros Ratio

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

Macro Nutrients

	Young Pigeonpeas	Potatoes	Recommended Dietary Allowance
Energy	6.65% 193kcal	3.76% 109kcal	2900kcal per day for Men 19-50 years
Fat	2.4% 2.32g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	1.57% 0.5g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	3.37% 0.054g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	6.96% 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	26% 34g	19% 24.8g	130g per day for Men 19-50 years
Sugars	5.87% 4.25g	1.6% 1.16g	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	0.51% 0.37g	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	% 0.44g	g per day for Men 19-50 years
Sucrose	NA	% 0.24g	g per day for Men 19-50 years
Fiber	19% 7.23g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	18.2% 10.2g	5.2% 2.9g	56g per day for Men 19-50 years

Vitamins

	Young Pigeonpeas	Potatoes	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47.2% 0.57mg	9.57% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	3.5% 0.045mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.1mg	9.4% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.96mg	8.36% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.4% 0.096mg	32.5% 0.42mg	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	5.3% 21.3μg	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	31% 28mg	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	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28.3% 34μg	2.36% 2.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Pigeonpeas	Potatoes	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	17.3% 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	28.3% 2.27mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	35.4% 0.81mg	9.43% 0.22mg	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	11.5% 80.8mg	700mg per day for Men 19-50 years
Potassium	23% 782mg	17.7% 602mg	3400mg per day for Men 19-50 years
Selenium	3.87% 2.13μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.47mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	2.52% 93g	3.04% 112g	3700g per day for Men 19-50 years

Nutrient Comparison: Young Pigeonpeas VS Potatoes per 5 oz

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

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

• 5 ounces of Young Pigeonpeas have 4.9 times more Vitamin B1, 5.3 times more Vitamin B2, 2.1 times more Vitamin B3, 2.3 times more Vitamin B5, 11.5 times more Vitamin B9, 2 times more Vitamin C, 39 times more Vitamin E and 12 times more Vitamin K than Potatoes.
• While 5 oz of Raw Whole Potatoes contain 4.4 times more Vitamin B6 than Raw Young Pigeonpeas.
• 5 ounces of Potatoes have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Young Pigeonpeas as well as Raw Whole Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Young Pigeonpeas vs Potatoes:

• 5 ounces of Young Pigeonpeas have 3.5 times more Calcium, 1.2 times more Copper, 2 times more Iron, 3 times more Magnesium, 3.8 times more Manganese, 2.2 times more Phosphorus, 1.3 times more Potassium, 3.8 times more Selenium and 3.5 times more Zinc than Potatoes.
• 5 ounces of Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Young Pigeonpeas have 1.8 times more Energy, 3.8 times more Omega 3, 26.1 times more Omega 6, 1.4 times more Carbohydrate, 3.7 times more Sugars, 2.4 times more Fiber and 3.5 times more Protein than Potatoes.
• 5 ounces of Potatoes provide inadequate amounts of Omega 3 and Omega 6