Comparing Nutrients in 7 ounces Young Pigeonpeas VS Pokeberry Shoots

Macros Ratio

	Protein	Fat	Carbs
Young Pigeonpeas	21%	11%	68%
Pokeberry Shoots	36%	13%	51%

Macro Nutrients

	Young Pigeonpeas	Pokeberry Shoots	Recommended Dietary Allowance
Energy	9.3% 270kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	3.36% 3.25g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	NA	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	NA	1.6g per day for Men 19-50 years
Omega 6	9.75% 1.66g	NA	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	5.65% 7.34g	130g per day for Men 19-50 years
Sugars	8.2% 5.95g	NA	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	8.88% 3.37g	38g per day for Men 19-50 years
Protein	25.5% 14.3g	9.2% 5.16g	56g per day for Men 19-50 years

Vitamins

	Young Pigeonpeas	Pokeberry Shoots	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	96% 863μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	50.4% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.37mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	1.94% 0.097mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	22.3% 0.29mg	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	7.94% 31.8μg	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	300% 270mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	39.7% 47.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Pigeonpeas	Pokeberry Shoots	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	29.5% 0.27mg	34.6% 0.31mg	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	42% 3.37mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	49.5% 1.14mg	36% 0.83mg	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	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	32.2% 1095mg	14% 480mg	3400mg per day for Men 19-50 years
Selenium	5.4% 2.98μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	3.04% 45.6mg	1500mg per day for Men 19-50 years
Zinc	18.8% 2.06mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	3.53% 131g	4.9% 182g	3700g per day for Men 19-50 years

Nutrient Comparison: Young Pigeonpeas VS Pokeberry Shoots per 7 oz

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

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

• 7 ounces of Young Pigeonpeas have 5 times more Vitamin B1, 1.8 times more Vitamin B3, 13.9 times more Vitamin B5 and 10.8 times more Vitamin B9 than Pokeberry Shoots.
• While 7 oz of Raw Pokeberry Shoots contain 145 times more Vitamin A, 1.9 times more Vitamin B2, 2.1 times more Vitamin B6 and 3.5 times more Vitamin C than Raw Young Pigeonpeas.
• 7 ounces of Young Pigeonpeas have insufficient amounts of Vitamin A
• 7 ounces of Pokeberry Shoots have insufficient amounts of Vitamin B5
• Both Raw Young Pigeonpeas as well as Raw Pokeberry Shoots have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Young Pigeonpeas vs Pokeberry Shoots:

• 7 ounces of Young Pigeonpeas have 3.8 times more Magnesium, 1.4 times more Manganese, 2.9 times more Phosphorus, 2.3 times more Potassium, 1.7 times more Selenium and 4.3 times more Zinc than Pokeberry Shoots.
• While 7 oz of Raw Pokeberry Shoots contain 1.3 times more Calcium and 1.4 times more Water than Raw Young Pigeonpeas.
• Both Young Pigeonpeas and Pokeberry Shoots contain similar levels of Copper and Iron per seven ounces.
• 7 ounces of Pokeberry Shoots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Young Pigeonpeas have 5.9 times more Energy, 6.5 times more Carbohydrate, 3 times more Fiber and 2.8 times more Protein than Pokeberry Shoots.
• 7 ounces of Pokeberry Shoots provide inadequate amounts of Energy