Comparing Nutrients in 5 ounces Boiled Sweet Potato no Skin VS Boiled Young Pigeonpeas with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Sweet Potato no Skin	7%	2%	91%
Boiled Young Pigeonpeas with Salt	21%	11%	68%

Macro Nutrients

	Boiled Sweet Potato no Skin	Boiled Young Pigeonpeas with Salt	Recommended Dietary Allowance
Energy	3.7% 108kcal	5.43% 157kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	2% 1.93g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.46% 0.055g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.086g	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	19.3% 25g	21.3% 27.6g	130g per day for Men 19-50 years
Sugars	11.2% 8.14g	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	0.84% 0.61g	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	% 0.77g	NA	g per day for Men 19-50 years
Sucrose	% 2.03g	NA	g per day for Men 19-50 years
Fiber	9.33% 3.54g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	3.47% 1.94g	15% 8.45g	56g per day for Men 19-50 years

Vitamins

	Boiled Sweet Potato no Skin	Boiled Young Pigeonpeas with Salt	Recommended Dietary Allowance
Vitamin A	124% 1116μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	41.3% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.12% 0.067mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.77% 0.76mg	19% 3.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.5% 0.82mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	5.78% 0.075mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.52% 1.96μg	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	20% 18mg	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	8.9% 1.33mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 2.98μg	23.4% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sweet Potato no Skin	Boiled Young Pigeonpeas with Salt	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	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	12.8% 1.02mg	28% 2.23mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	13.5% 56.7mg	420mg per day for Men 19-50 years
Manganese	16.4% 0.38mg	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	6.48% 45.4mg	24% 167mg	700mg per day for Men 19-50 years
Potassium	9.6% 326mg	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	2.55% 38.3mg	22.7% 340mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	10.6% 1.16mg	11mg per day for Men 19-50 years
Water	3.07% 114g	2.75% 102g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Sweet Potato no Skin VS Boiled Young Pigeonpeas with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Sweet Potato no Skin 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 Boiled Sweet Potato no Skin vs Boiled Young Pigeonpeas with Salt:

• 5 ounces of Boiled Sweet Potato no Skin have 393.5 times more Vitamin A, 3.1 times more Vitamin B6 and 2.9 times more Vitamin E than Boiled Young Pigeonpeas with Salt.
• While 5 oz of Boiled and Drained Young Pigeonpeas with Salt contain 6.3 times more Vitamin B1, 3.5 times more Vitamin B2, 4 times more Vitamin B3, 16.7 times more Vitamin B9, 2.2 times more Vitamin C and 9.4 times more Vitamin K than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato no Skin and Boiled Young Pigeonpeas with Salt provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Boiled Sweet Potato no Skin have insufficient amounts of Vitamin B9 and Vitamin K
• 5 ounces of Boiled Young Pigeonpeas with Salt have insufficient amounts of Vitamin A
• Both Boiled Sweet Potato without Skin 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 Boiled Sweet Potato no Skin vs Boiled Young Pigeonpeas with Salt:

• 5 oz of Boiled and Drained Young Pigeonpeas with Salt contain 1.5 times more Calcium, 2.2 times more Iron, 2.2 times more Magnesium, 1.7 times more Manganese, 3.7 times more Phosphorus, 2 times more Potassium, 6 times more Selenium, 8.9 times more Sodium and 4.1 times more Zinc than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato no Skin and Boiled Young Pigeonpeas with Salt contain similar levels of Copper per five ounces.
• 5 ounces of Boiled Sweet Potato no Skin lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Sweet Potato no Skin have 2.3 times more Sugars than Boiled Young Pigeonpeas with Salt.
• While 5 oz of Boiled and Drained Young Pigeonpeas with Salt contain 1.5 times more Energy, more Omega 3, 14.1 times more Omega 6, 1.7 times more Fiber and 4.4 times more Protein than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato no Skin and Boiled Young Pigeonpeas with Salt offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Boiled Sweet Potato no Skin provide inadequate amounts of Omega 3 and Omega 6