Comparing Nutrients in 5 ounces Potatoes VS Boiled Young Pigeonpeas

Macros Ratio

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

Macro Nutrients

	Potatoes	Boiled Young Pigeonpeas	Recommended Dietary Allowance
Energy	3.76% 109kcal	5.43% 157kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	2% 1.93g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	3.46% 0.055g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	7.17% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.8g	21.3% 27.6g	130g per day for Men 19-50 years
Sugars	1.6% 1.16g	4.85% 3.5g	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	0.51% 0.37g	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	% 0.44g	NA	g per day for Men 19-50 years
Sucrose	% 0.24g	NA	g per day for Men 19-50 years
Fiber	7.83% 2.98g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	5.2% 2.9g	15% 8.45g	56g per day for Men 19-50 years

Vitamins

	Potatoes	Boiled Young Pigeonpeas	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.57% 0.11mg	41.3% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.045mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.4% 1.5mg	19% 3.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.36% 0.42mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.5% 0.42mg	5.78% 0.075mg	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	5.3% 21.3μg	35.4% 142μg	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	31% 28mg	44.3% 40mg	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	0.094% 0.014mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.36% 2.83μg	23.4% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potatoes	Boiled Young Pigeonpeas	Recommended Dietary Allowance
Calcium	1.7% 17mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	17.3% 0.16mg	16.5% 0.15mg	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	14.4% 1.15mg	28% 2.23mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	13.5% 56.7mg	420mg per day for Men 19-50 years
Manganese	9.43% 0.22mg	27.8% 0.64mg	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	11.5% 80.8mg	24% 167mg	700mg per day for Men 19-50 years
Potassium	17.7% 602mg	19% 646mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	3.87% 0.43mg	10.6% 1.16mg	11mg per day for Men 19-50 years
Water	3.04% 112g	2.75% 102g	3700g per day for Men 19-50 years

Nutrient Comparison: Potatoes VS Boiled Young Pigeonpeas per 5 oz

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

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

• 5 ounces of Potatoes have 5.6 times more Vitamin B6 than Boiled Young Pigeonpeas.
• While 5 oz of Boiled and Drained Young Pigeonpeas contain 4.3 times more Vitamin B1, 5.2 times more Vitamin B2, 2 times more Vitamin B3, 2.1 times more Vitamin B5, 6.7 times more Vitamin B9, 1.4 times more Vitamin C, 32 times more Vitamin E and 9.9 times more Vitamin K than Raw Whole Potatoes.
• 5 ounces of Potatoes have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Whole Potatoes as well as Boiled and Drained Young Pigeonpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 oz of Boiled and Drained Young Pigeonpeas contain 3.4 times more Calcium, 1.9 times more Iron, 1.7 times more Magnesium, 2.9 times more Manganese, 2.1 times more Phosphorus, 3 times more Selenium and 2.7 times more Zinc than Raw Whole Potatoes.
• Both Potatoes and Boiled Young Pigeonpeas contain similar levels of Copper and Potassium per five ounces.
• 5 ounces of Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled and Drained Young Pigeonpeas contain 1.4 times more Energy, 3.9 times more Omega 3, 26.9 times more Omega 6, 3 times more Sugars, 2 times more Fiber and 2.9 times more Protein than Raw Whole Potatoes.
• Both Potatoes and Boiled Young Pigeonpeas offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Potatoes provide inadequate amounts of Omega 3 and Omega 6