Comparing Nutrients in 5 ounces Baked Sweet Potato VS Boiled Young Pigeonpeas with Salt

Macros Ratio

	Protein	Fat	Carbs
Baked Sweet Potato	9%	1%	90%
Boiled Young Pigeonpeas with Salt	21%	11%	68%

Macro Nutrients

	Baked Sweet Potato	Boiled Young Pigeonpeas with Salt	Recommended Dietary Allowance
Energy	4.4% 128kcal	5.43% 157kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	2% 1.93g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	0.53% 0.009g	3.46% 0.055g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	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	22.6% 29.4g	21.3% 27.6g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	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	0.98% 0.71g	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	% 0.81g	NA	g per day for Men 19-50 years
Sucrose	% 3.23g	NA	g per day for Men 19-50 years
Fiber	12.3% 4.68g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	5.1% 2.85g	15% 8.45g	56g per day for Men 19-50 years

Vitamins

	Baked Sweet Potato	Boiled Young Pigeonpeas with Salt	Recommended Dietary Allowance
Vitamin A	151% 1362μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.6% 0.15mg	41.3% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	19% 3.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.41mg	5.78% 0.075mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	11.3% 3.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.13% 8.5μg	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% 27.8mg	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	6.7% 1mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.26μg	23.4% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Sweet Potato	Boiled Young Pigeonpeas with Salt	Recommended Dietary Allowance
Calcium	5.4% 54mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	25.4% 0.23mg	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	12.2% 0.98mg	28% 2.23mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	13.5% 56.7mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	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% 76.5mg	24% 167mg	700mg per day for Men 19-50 years
Potassium	20% 673mg	19% 646mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	3.4% 51mg	22.7% 340mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	10.6% 1.16mg	11mg per day for Men 19-50 years
Water	2.9% 107g	2.75% 102g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Sweet Potato VS Boiled Young Pigeonpeas with Salt per 5 oz

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

Lets compare vitamin content per 5 ounces of Baked Sweet Potato vs Boiled Young Pigeonpeas with Salt:

• 5 ounces of Baked Sweet Potato have 480.5 times more Vitamin A, 1.4 times more Vitamin B5, 5.4 times more Vitamin B6 and 2.2 times more Vitamin E than Boiled Young Pigeonpeas with Salt.
• While 5 oz of Boiled and Drained Young Pigeonpeas with Salt contain 3.3 times more Vitamin B1, 1.6 times more Vitamin B2, 1.4 times more Vitamin B3, 16.7 times more Vitamin B9, 1.4 times more Vitamin C and 8.6 times more Vitamin K than Sweet Potato Baked in skin, flesh only.
• 5 ounces of Baked Sweet Potato have insufficient amounts of Vitamin B9 and Vitamin K
• 5 ounces of Boiled Young Pigeonpeas with Salt have insufficient amounts of Vitamin A
• Both Sweet Potato Baked in skin, flesh only as well as Boiled and Drained Young Pigeonpeas with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Baked Sweet Potato vs Boiled Young Pigeonpeas with Salt:

• 5 ounces of Baked Sweet Potato have 1.5 times more Copper than Boiled Young Pigeonpeas with Salt.
• While 5 oz of Boiled and Drained Young Pigeonpeas with Salt contain 2.3 times more Iron, 1.5 times more Magnesium, 2.2 times more Phosphorus, 6 times more Selenium, 6.7 times more Sodium and 2.6 times more Zinc than Sweet Potato Baked in skin, flesh only.
• Both Baked Sweet Potato and Boiled Young Pigeonpeas with Salt contain similar levels of Calcium, Manganese and Potassium per five ounces.
• 5 ounces of Baked Sweet Potato lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baked Sweet Potato have 2.6 times more Sugars than Boiled Young Pigeonpeas with Salt.
• While 5 oz of Boiled and Drained Young Pigeonpeas with Salt contain 6.5 times more Omega 3, 9.6 times more Omega 6, 1.3 times more Fiber and 3 times more Protein than Sweet Potato Baked in skin, flesh only.
• Both Baked Sweet Potato and Boiled Young Pigeonpeas with Salt offer comparable quantities of Energy and Carbohydrate per five ounces.
• 5 ounces of Baked Sweet Potato provide inadequate amounts of Omega 3 and Omega 6