Comparing Nutrients in 7 ounces Boiled Whole Potato Flesh with Salt VS Boiled Young Pigeonpeas with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Whole Potato Flesh with Salt	8%	1%	91%
Boiled Young Pigeonpeas with Salt	21%	11%	68%

Macro Nutrients

	Boiled Whole Potato Flesh with Salt	Boiled Young Pigeonpeas with Salt	Recommended Dietary Allowance
Energy	5.95% 173kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	2.26% 0.72g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	4.84% 0.077g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	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	30.7% 40g	29.8% 38.7g	130g per day for Men 19-50 years
Sugars	2.5% 1.8g	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	10.4% 3.97g	22% 8.33g	38g per day for Men 19-50 years
Protein	6.63% 3.7g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Boiled Whole Potato Flesh with Salt	Boiled Young Pigeonpeas with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	58% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	25.3% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	26.7% 4.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.6% 1.03mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.6% 0.59mg	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	4.96% 20μg	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	28.7% 25.8mg	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	0.66% 0.099mg	4.23% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	32.7% 39.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Whole Potato Flesh with Salt	Boiled Young Pigeonpeas with Salt	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	41.5% 0.37mg	23% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	2.45% 98μg	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	7.7% 0.62mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	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	22% 752mg	26.6% 905mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	31.8% 476mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	4.13% 153g	3.85% 142g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Whole Potato Flesh with Salt VS Boiled Young Pigeonpeas with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Whole Potato Flesh with Salt versus 7 oz of Boiled Young Pigeonpeas with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Whole Potato Flesh with Salt vs Boiled Young Pigeonpeas with Salt:

• 7 ounces of Boiled Whole Potato Flesh with Salt have 5.6 times more Vitamin B6 than Boiled Young Pigeonpeas with Salt.
• While 7 oz of Boiled and Drained Young Pigeonpeas with Salt contain 3.3 times more Vitamin B1, 8.3 times more Vitamin B2, 1.5 times more Vitamin B3, 10 times more Vitamin B9, 2.2 times more Vitamin C, 6.4 times more Vitamin E and 9 times more Vitamin K than Boiled Potato Flesh, Cooked In Skin with Salt.
• Both Boiled Whole Potato Flesh with Salt and Boiled Young Pigeonpeas with Salt provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Boiled Whole Potato Flesh with Salt have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• Both Boiled Potato Flesh, Cooked In Skin with Salt as well as Boiled and Drained Young Pigeonpeas with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Whole Potato Flesh with Salt vs Boiled Young Pigeonpeas with Salt:

• 7 ounces of Boiled Whole Potato Flesh with Salt have 1.8 times more Copper than Boiled Young Pigeonpeas with Salt.
• While 7 oz of Boiled and Drained Young Pigeonpeas with Salt contain 8.2 times more Calcium, 5.1 times more Iron, 1.8 times more Magnesium, 3.3 times more Manganese, 2.7 times more Phosphorus, 4 times more Selenium and 2.7 times more Zinc than Boiled Potato Flesh, Cooked In Skin with Salt.
• Both Boiled Whole Potato Flesh with Salt and Boiled Young Pigeonpeas with Salt contain similar levels of Potassium and Sodium per seven ounces.
• 7 ounces of Boiled Whole Potato Flesh with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled and Drained Young Pigeonpeas with Salt contain 1.3 times more Energy, 3.9 times more Omega 3, 26.9 times more Omega 6, 2.7 times more Sugars, 2.1 times more Fiber and 3.2 times more Protein than Boiled Potato Flesh, Cooked In Skin with Salt.
• Both Boiled Whole Potato Flesh with Salt and Boiled Young Pigeonpeas with Salt offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Boiled Whole Potato Flesh with Salt provide inadequate amounts of Omega 3 and Omega 6