Comparing Nutrients in 7 ounces Boiled Pigeon Peas VS Pigeon Peas

Macros Ratio

	Protein	Fat	Carbs
Boiled Pigeon Peas	22%	3%	75%
Pigeon Peas	25%	4%	71%

Macro Nutrients

	Boiled Pigeon Peas	Pigeon Peas	Recommended Dietary Allowance
Energy	8.3% 240kcal	23.5% 681kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	3.05% 2.96g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	2.05% 0.65g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	4.34% 0.069g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	9.1% 1.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.5% 46g	96% 125g	130g per day for Men 19-50 years
Sugars	NA	NA	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	35% 13.3g	78.3% 29.8g	38g per day for Men 19-50 years
Protein	24% 13.4g	77% 43g	56g per day for Men 19-50 years

Vitamins

	Boiled Pigeon Peas	Pigeon Peas	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	106% 1.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9% 0.12mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.7% 1.55mg	36.8% 5.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.63mg	50.4% 2.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	43.2% 0.56mg	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	55% 220μg	226% 905μg	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	0% 0mg	0% 0mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pigeon Peas	Pigeon Peas	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	25.8% 258mg	1000mg per day for Men 19-50 years
Copper	59.3% 0.53mg	233% 2.1mg	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	27.5% 2.2mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	86.5% 363mg	420mg per day for Men 19-50 years
Manganese	43.2% 0.99mg	155% 3.55mg	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	33.7% 236mg	104% 728mg	700mg per day for Men 19-50 years
Potassium	22.4% 762mg	81.2% 2762mg	3400mg per day for Men 19-50 years
Selenium	10.5% 5.75μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	49.8% 5.48mg	11mg per day for Men 19-50 years
Water	3.68% 136g	0.57% 21g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Pigeon Peas VS Pigeon Peas per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Pigeon Peas versus 7 oz of Pigeon Peas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Pigeon Peas vs Pigeon Peas :

• 7 oz of Raw Pigeon Peas contain 4.4 times more Vitamin B1, 3.2 times more Vitamin B2, 3.8 times more Vitamin B3, 4 times more Vitamin B5, 5.7 times more Vitamin B6 and 4.1 times more Vitamin B9 than Boiled Pigeon Peas .
• Both Boiled Pigeon Peas as well as Raw Pigeon Peas have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Pigeon Peas vs Pigeon Peas :

• 7 oz of Raw Pigeon Peas contain 3 times more Calcium, 3.9 times more Copper, 4.7 times more Iron, 4 times more Magnesium, 3.6 times more Manganese, 3.1 times more Phosphorus, 3.6 times more Potassium, 2.8 times more Selenium and 3.1 times more Zinc than Boiled Pigeon Peas .

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Pigeon Peas contain 2.8 times more Energy, 3.9 times more Omega 3, 4 times more Omega 6, 2.7 times more Carbohydrate, 2.2 times more Fiber and 3.2 times more Protein than Boiled Pigeon Peas .
• 7 ounces of Boiled Pigeon Peas provide inadequate amounts of Omega 3 and Omega 6