Comparing Nutrients in 7 ounces Pokeberry Shoots VS Boiled Young Pigeonpeas

Macros Ratio

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

Macro Nutrients

	Pokeberry Shoots	Boiled Young Pigeonpeas	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	NA	2.26% 0.72g	32g per day for Men 19-50 years
Omega 3	NA	4.84% 0.077g	1.6g per day for Men 19-50 years
Omega 6	NA	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	5.65% 7.34g	29.8% 38.7g	130g per day for Men 19-50 years
Sugars	NA	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	8.88% 3.37g	22% 8.33g	38g per day for Men 19-50 years
Protein	9.2% 5.16g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Pokeberry Shoots	Boiled Young Pigeonpeas	Recommended Dietary Allowance
Vitamin A	96% 863μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	58% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.4% 0.65mg	25.3% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	26.7% 4.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.94% 0.097mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	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	7.94% 31.8μg	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	300% 270mg	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	NA	4.23% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	32.7% 39.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pokeberry Shoots	Boiled Young Pigeonpeas	Recommended Dietary Allowance
Calcium	10.5% 105mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	34.6% 0.31mg	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	42% 3.37mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	36% 0.83mg	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	12.5% 87.3mg	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	14% 480mg	26.6% 905mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	3.04% 45.6mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	4.9% 182g	3.85% 142g	3700g per day for Men 19-50 years

Nutrient Comparison: Pokeberry Shoots VS Boiled Young Pigeonpeas per 7 oz

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

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

• 7 ounces of Pokeberry Shoots have 217.5 times more Vitamin A, 2 times more Vitamin B2, 2.8 times more Vitamin B6 and 4.8 times more Vitamin C than Boiled Young Pigeonpeas.
• While 7 oz of Boiled and Drained Young Pigeonpeas contain 4.4 times more Vitamin B1, 1.8 times more Vitamin B3, 12.9 times more Vitamin B5 and 6.3 times more Vitamin B9 than Raw Pokeberry Shoots.
• 7 ounces of Pokeberry Shoots have insufficient amounts of Vitamin B5
• 7 ounces of Boiled Young Pigeonpeas have insufficient amounts of Vitamin A
• Both Raw Pokeberry Shoots as well as Boiled and Drained Young Pigeonpeas have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Pokeberry Shoots have 1.3 times more Calcium, 1.5 times more Copper and 1.3 times more Water than Boiled Young Pigeonpeas.
• While 7 oz of Boiled and Drained Young Pigeonpeas contain 2.2 times more Magnesium, 2.7 times more Phosphorus, 1.9 times more Potassium, 1.3 times more Selenium and 3.4 times more Zinc than Raw Pokeberry Shoots.
• Both Pokeberry Shoots and Boiled Young Pigeonpeas contain similar levels of Iron and Manganese per seven ounces.
• 7 ounces of Pokeberry Shoots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled and Drained Young Pigeonpeas contain 4.8 times more Energy, 5.3 times more Carbohydrate, 2.5 times more Fiber and 2.3 times more Protein than Raw Pokeberry Shoots.
• 7 ounces of Pokeberry Shoots provide inadequate amounts of Energy