Comparing Nutrients in 7 ounces Boiled Young Pigeonpeas with Salt VS Salted Baked Potatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Pigeonpeas with Salt	21%	11%	68%
Salted Baked Potatoes	10%	1%	89%

Macro Nutrients

	Boiled Young Pigeonpeas with Salt	Salted Baked Potatoes	Recommended Dietary Allowance
Energy	7.6% 220kcal	6.36% 185kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	0.27% 0.26g	97g per day for Men 19-50 years
Saturated Fat	2.26% 0.72g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	4.84% 0.077g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	0.5% 0.085g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.8% 38.7g	32.3% 42g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	3.23% 2.34g	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	0.93% 0.67g	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	% 0.87g	g per day for Men 19-50 years
Sucrose	NA	% 0.79g	g per day for Men 19-50 years
Fiber	22% 8.33g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	21% 12g	8.86% 4.96g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Pigeonpeas with Salt	Salted Baked Potatoes	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.69mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.3% 0.33mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.7% 4.27mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.1% 0.11mg	47.5% 0.62mg	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	49.6% 198μg	14% 55.6μg	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	62% 55.8mg	21% 19mg	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	4.23% 0.64mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.7% 39.3μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Pigeonpeas with Salt	Salted Baked Potatoes	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	26% 0.23mg	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	39% 3.1mg	26.8% 2.14mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	19% 0.43mg	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	33.5% 234mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	26.6% 905mg	31.2% 1062mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	3.85% 142g	4% 149g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Young Pigeonpeas with Salt VS Salted Baked Potatoes per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Young Pigeonpeas with Salt versus 7 oz of Salted Baked Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Young Pigeonpeas with Salt vs Salted Baked Potatoes:

• 7 ounces of Boiled Young Pigeonpeas with Salt have 5.5 times more Vitamin B1, 3.5 times more Vitamin B2, 1.5 times more Vitamin B3, 1.7 times more Vitamin B5, 3.6 times more Vitamin B9, 2.9 times more Vitamin C, 8 times more Vitamin E and 9.9 times more Vitamin K than Salted Baked Potatoes.
• While 7 oz of Whole Baked Potatoes with Salt contain 5.9 times more Vitamin B6 than Boiled and Drained Young Pigeonpeas with Salt.
• 7 ounces of Salted Baked Potatoes have insufficient amounts of Vitamin E and Vitamin K
• Both Boiled and Drained Young Pigeonpeas with Salt as well as Whole Baked Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Young Pigeonpeas with Salt vs Salted Baked Potatoes:

• 7 ounces of Boiled Young Pigeonpeas with Salt have 2.7 times more Calcium, 1.5 times more Iron, 1.4 times more Magnesium, 2.1 times more Manganese, 1.7 times more Phosphorus, 3 times more Selenium, 24 times more Sodium and 2.3 times more Zinc than Salted Baked Potatoes.
• Both Boiled Young Pigeonpeas with Salt and Salted Baked Potatoes contain similar levels of Copper and Potassium per seven ounces.
• 7 ounces of Salted Baked Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Young Pigeonpeas with Salt have 3 times more Omega 3, 20 times more Omega 6, 2.1 times more Sugars, 1.9 times more Fiber and 2.4 times more Protein than Salted Baked Potatoes.
• Both Boiled Young Pigeonpeas with Salt and Salted Baked Potatoes offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of Salted Baked Potatoes provide inadequate amounts of Omega 3 and Omega 6