Comparing Nutrients in 7 ounces Young Pigeonpeas VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Young Pigeonpeas	21%	11%	68%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Young Pigeonpeas	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	9.3% 270kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	3.36% 3.25g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	9.75% 1.66g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.5% 47.4g	4.76% 6.2g	130g per day for Men 19-50 years
Sugars	8.2% 5.95g	1.7% 1.23g	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	0.66% 0.48g	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	% 0.46g	g per day for Men 19-50 years
Sucrose	NA	% 0.3g	g per day for Men 19-50 years
Fiber	26.6% 10g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	25.5% 14.3g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Young Pigeonpeas	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	50% 450μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.37mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	33.6% 0.44mg	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	86% 343μg	35.2% 141μg	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	86% 77.4mg	81.6% 73.4mg	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	5.16% 0.77mg	33.5% 5.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	39.7% 47.6μg	423% 508μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Pigeonpeas	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	29.5% 0.27mg	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	39.7% 3.18mg	31.5% 2.52mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	49.5% 1.14mg	32.8% 0.75mg	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	36% 252mg	23.2% 163mg	700mg per day for Men 19-50 years
Potassium	32.2% 1095mg	20% 681mg	3400mg per day for Men 19-50 years
Selenium	5.4% 2.98μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	18.8% 2.06mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	3.53% 131g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Young Pigeonpeas VS Cooked Broccoli Raab per 7 oz

Compare the macro and micronutrient content in 7 oz of Young Pigeonpeas versus 7 oz of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Young Pigeonpeas vs Cooked Broccoli Raab:

• 7 ounces of Young Pigeonpeas have 2.4 times more Vitamin B1, 1.2 times more Vitamin B2, 1.5 times more Vitamin B5 and 2.4 times more Vitamin B9 than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 75.7 times more Vitamin A, 3.2 times more Vitamin B6, 6.5 times more Vitamin E and 10.7 times more Vitamin K than Raw Young Pigeonpeas.
• Both Young Pigeonpeas and Cooked Broccoli Raab provide similar amounts of Vitamin B3 and Vitamin C per seven ounces.
• 7 ounces of Young Pigeonpeas have insufficient amounts of Vitamin A
• Both Raw Young Pigeonpeas as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Young Pigeonpeas vs Cooked Broccoli Raab:

• 7 ounces of Young Pigeonpeas have 1.8 times more Copper, 1.3 times more Iron, 2.5 times more Magnesium, 1.5 times more Manganese, 1.5 times more Phosphorus, 1.6 times more Potassium and 1.9 times more Zinc than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 2.8 times more Calcium, 11.2 times more Sodium and 1.4 times more Water than Raw Young Pigeonpeas.
• Both Young Pigeonpeas and Cooked Broccoli Raab contain similar levels of Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Young Pigeonpeas have 5.4 times more Energy, 26.9 times more Omega 6, 7.7 times more Carbohydrate, 4.8 times more Sugars, 1.8 times more Fiber and 1.9 times more Protein than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 5.3 times more Omega 3 than Raw Young Pigeonpeas.
• 7 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6