Comparing Nutrients in 7 ounces Boiled Young Pigeonpeas with Salt VS Baked Potato Flesh with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Pigeonpeas with Salt	21%	11%	68%
Baked Potato Flesh with Salt	8%	1%	91%

Macro Nutrients

	Boiled Young Pigeonpeas with Salt	Baked Potato Flesh with Salt	Recommended Dietary Allowance
Energy	7.6% 220kcal	6.36% 185kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	2.26% 0.72g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	4.84% 0.077g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	0.37% 0.064g	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	33% 42.8g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	4.65% 3.37g	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	22% 8.33g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	21% 12g	6.95% 3.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Pigeonpeas with Salt	Baked Potato Flesh with Salt	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.69mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.3% 0.33mg	3.2% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.7% 4.27mg	17.3% 2.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.1% 0.11mg	46% 0.6mg	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	4.47% 18μg	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	28.2% 25.4mg	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	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Pigeonpeas with Salt	Baked Potato Flesh with Salt	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	47.4% 0.43mg	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	8.7% 0.69mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	14% 0.32mg	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	14% 99mg	700mg per day for Men 19-50 years
Potassium	26.6% 905mg	23% 776mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	32% 478mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	3.85% 142g	4.05% 150g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Young Pigeonpeas with Salt VS Baked Potato Flesh with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Young Pigeonpeas with Salt versus 7 oz of Baked Potato Flesh with Salt 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 Baked Potato Flesh with Salt:

• 7 ounces of Boiled Young Pigeonpeas with Salt have 3.3 times more Vitamin B1, 7.9 times more Vitamin B2, 1.5 times more Vitamin B3, 11.1 times more Vitamin B9, 2.2 times more Vitamin C, 8 times more Vitamin E and 66 times more Vitamin K than Baked Potato Flesh with Salt.
• While 7 oz of Baked Potatoes Flesh with Salt contain 5.7 times more Vitamin B6 than Boiled and Drained Young Pigeonpeas with Salt.
• Both Boiled Young Pigeonpeas with Salt and Baked Potato Flesh with Salt provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Baked Potato Flesh with Salt have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• Both Boiled and Drained Young Pigeonpeas with Salt as well as Baked Potatoes Flesh 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 Baked Potato Flesh with Salt:

• 7 ounces of Boiled Young Pigeonpeas with Salt have 8.2 times more Calcium, 4.5 times more Iron, 1.6 times more Magnesium, 2.8 times more Manganese, 2.4 times more Phosphorus, 4 times more Selenium and 2.8 times more Zinc than Baked Potato Flesh with Salt.
• While 7 oz of Baked Potatoes Flesh with Salt contain 2 times more Copper than Boiled and Drained Young Pigeonpeas with Salt.
• Both Boiled Young Pigeonpeas with Salt and Baked Potato Flesh with Salt contain similar levels of Potassium and Sodium per seven ounces.
• 7 ounces of Baked Potato Flesh with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Young Pigeonpeas with Salt have 3.9 times more Omega 3, 26.9 times more Omega 6, 1.5 times more Sugars, 2.8 times more Fiber and 3 times more Protein than Baked Potato Flesh with Salt.
• Both Boiled Young Pigeonpeas with Salt and Baked Potato Flesh with Salt offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of Baked Potato Flesh with Salt provide inadequate amounts of Omega 3 and Omega 6