Comparing Nutrients in 7 ounces Boiled Young Pigeonpeas VS Young Pigeonpeas

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Pigeonpeas	21%	11%	68%
Young Pigeonpeas	21%	11%	68%

Macro Nutrients

	Boiled Young Pigeonpeas	Young Pigeonpeas	Recommended Dietary Allowance
Energy	7.6% 220kcal	9.3% 270kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	3.36% 3.25g	97g per day for Men 19-50 years
Saturated Fat	2.26% 0.72g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	4.84% 0.077g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	9.75% 1.66g	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	36.5% 47.4g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	8.2% 5.95g	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	26.6% 10g	38g per day for Men 19-50 years
Protein	21% 12g	25.5% 14.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Pigeonpeas	Young Pigeonpeas	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.69mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.3% 0.33mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.7% 4.27mg	27.3% 4.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.1% 0.11mg	10.4% 0.13mg	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	86% 343μg	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	86% 77.4mg	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	5.16% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.7% 39.3μg	39.7% 47.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Pigeonpeas	Young Pigeonpeas	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	29.5% 0.27mg	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	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	49.5% 1.14mg	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	36% 252mg	700mg per day for Men 19-50 years
Potassium	26.6% 905mg	32.2% 1095mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	18.8% 2.06mg	11mg per day for Men 19-50 years
Water	3.85% 142g	3.53% 131g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Young Pigeonpeas vs Young Pigeonpeas:

• Raw Young Pigeonpeas contain 1.3 times more Vitamin B6, 1.7 times more Vitamin B9 and 1.4 times more Vitamin C than Boiled and Drained Young Pigeonpeas.
• Both Boiled and Drained Young Pigeonpeas and Raw Young Pigeonpeas have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin E and Vitamin K per 7 oz.
• Both Boiled and Drained Young Pigeonpeas as well as Raw Young Pigeonpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Young Pigeonpeas vs Young Pigeonpeas:

• Raw Young Pigeonpeas contain 1.3 times more Copper, 1.7 times more Magnesium, 1.3 times more Manganese, 1.3 times more Selenium and 1.3 times more Zinc than Boiled and Drained Young Pigeonpeas.
• Both Boiled and Drained Young Pigeonpeas and Raw Young Pigeonpeas have similar amounts of Calcium, Iron, Phosphorus, Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Both Boiled and Drained Young Pigeonpeas and Raw Young Pigeonpeas have similar amounts of macro-nutrients per 7 oz
• Both Boiled and Drained Young Pigeonpeas and Raw Young Pigeonpeas have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 7 oz.
• Both Boiled and Drained Young Pigeonpeas as well as Raw Young Pigeonpeas have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.