Comparing Nutrients in 5 ounces Young Pigeonpeas VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Young Pigeonpeas	21%	11%	68%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Young Pigeonpeas	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	6.65% 193kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	2.4% 2.32g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	1.57% 0.5g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	3.37% 0.054g	NA	1.6g per day for Men 19-50 years
Omega 6	6.96% 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	26% 34g	28.5% 37g	130g per day for Men 19-50 years
Sugars	5.87% 4.25g	1.35% 0.98g	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	9.7% 3.7g	38g per day for Men 19-50 years
Protein	18.2% 10.2g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Young Pigeonpeas	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47.2% 0.57mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.1mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.96mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.4% 0.096mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	61.4% 55.3mg	2.68% 2.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.7% 0.55mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28.3% 34μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Pigeonpeas	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	NA	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	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	NA	420mg per day for Men 19-50 years
Manganese	35.4% 0.81mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	23% 782mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	3.87% 2.13μg	NA	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.47mg	NA	11mg per day for Men 19-50 years
Water	2.52% 93g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Young Pigeonpeas VS Frozen Roasted Potatoes with Salt per 5 oz

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

Lets compare vitamin content per 5 ounces of Young Pigeonpeas vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Young Pigeonpeas have 22.9 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 5 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 5 ounces for Young Pigeonpeas vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Young Pigeonpeas have 2.8 times more Calcium, 3.2 times more Iron and 1.2 times more Potassium than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 59.6 times more Sodium than Raw Young Pigeonpeas.
• 5 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Young Pigeonpeas have 4.3 times more Sugars, 2 times more Fiber and 3.2 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Young Pigeonpeas and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy and Carbohydrate per five ounces.