Comparing Nutrients in 7 ounces Young Pigeonpeas VS Boiled Young Pigeonpeas

Macros Ratio

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

Macro Nutrients

	Young Pigeonpeas	Boiled Young Pigeonpeas	Recommended Dietary Allowance
Energy	9.3% 270kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	3.36% 3.25g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	2.26% 0.72g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	4.84% 0.077g	1.6g per day for Men 19-50 years
Omega 6	9.75% 1.66g	10% 1.7g	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	29.8% 38.7g	130g per day for Men 19-50 years
Sugars	8.2% 5.95g	6.8% 4.92g	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	26.6% 10g	22% 8.33g	38g per day for Men 19-50 years
Protein	25.5% 14.3g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Young Pigeonpeas	Boiled Young Pigeonpeas	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	58% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	25.3% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.37mg	26.7% 4.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	8.1% 0.11mg	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	49.6% 198μg	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	62% 55.8mg	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	4.23% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	39.7% 47.6μg	32.7% 39.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Pigeonpeas	Boiled Young Pigeonpeas	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	29.5% 0.27mg	23% 0.21mg	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	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	49.5% 1.14mg	39% 0.89mg	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	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	32.2% 1095mg	26.6% 905mg	3400mg per day for Men 19-50 years
Selenium	5.4% 2.98μg	4.33% 2.4μg	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	18.8% 2.06mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	3.53% 131g	3.85% 142g	3700g per day for Men 19-50 years

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

• Raw Young Pigeonpeas have 1.3 times more Vitamin B6, 1.7 times more Vitamin B9, 1.4 times more Vitamin C, 1.2 times more Vitamin E and 1.2 times more Vitamin K than Boiled and Drained Young Pigeonpeas.
• Both Raw Young Pigeonpeas and Boiled and Drained Young Pigeonpeas have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5 per 7 oz.
• Both Raw Young Pigeonpeas as well as Boiled and Drained Young Pigeonpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Raw Young Pigeonpeas have 1.3 times more Copper, 1.7 times more Magnesium, 1.3 times more Manganese, 1.2 times more Potassium, 1.3 times more Selenium and 1.3 times more Zinc than Boiled and Drained Young Pigeonpeas.
• Both Raw Young Pigeonpeas and Boiled and Drained Young Pigeonpeas have similar amounts of Calcium, Iron, Phosphorus and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Young Pigeonpeas have 1.2 times more Energy, 1.2 times more Fat, 1.2 times more Carbohydrate, 1.2 times more Sugars, 1.2 times more Fiber and 1.2 times more Protein than Boiled and Drained Young Pigeonpeas.
• Both Raw Young Pigeonpeas and Boiled and Drained Young Pigeonpeas have similar amounts of Saturated Fat, Omega 3 and Omega 6 per 7 oz.
• Both Raw Young Pigeonpeas as well as Boiled and Drained Young Pigeonpeas have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.