Comparing Nutrients in 7 ounces Potatoes VS Boiled Young Pigeonpeas

Macros Ratio

	Protein	Fat	Carbs
Potatoes	10%	1%	89%
Boiled Young Pigeonpeas	21%	11%	68%

Macro Nutrients

	Potatoes	Boiled Young Pigeonpeas	Recommended Dietary Allowance
Energy	5.27% 153kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	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	26.7% 34.7g	29.8% 38.7g	130g per day for Men 19-50 years
Sugars	2.24% 1.63g	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	0.71% 0.52g	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	% 0.62g	NA	g per day for Men 19-50 years
Sucrose	% 0.34g	NA	g per day for Men 19-50 years
Fiber	11% 4.17g	22% 8.33g	38g per day for Men 19-50 years
Protein	7.26% 4.07g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Potatoes	Boiled Young Pigeonpeas	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	13.4% 0.16mg	58% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	25.3% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	26.7% 4.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.5% 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	7.44% 29.8μg	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	43.4% 39mg	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	0.13% 0.02mg	4.23% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	32.7% 39.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potatoes	Boiled Young Pigeonpeas	Recommended Dietary Allowance
Calcium	2.4% 24mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	24.3% 0.22mg	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	20% 1.6mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	13.2% 0.3mg	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	16% 113mg	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	25% 843mg	26.6% 905mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.66% 9.92mg	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	4.25% 157g	3.85% 142g	3700g per day for Men 19-50 years

Nutrient Comparison: Potatoes VS Boiled Young Pigeonpeas per 7 oz

Compare the macro and micronutrient content in 7 oz of Potatoes 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 Potatoes vs Boiled Young Pigeonpeas:

• 7 ounces of Potatoes have 5.6 times more Vitamin B6 than Boiled Young Pigeonpeas.
• While 7 oz of Boiled and Drained Young Pigeonpeas contain 4.3 times more Vitamin B1, 5.2 times more Vitamin B2, 2 times more Vitamin B3, 2.1 times more Vitamin B5, 6.7 times more Vitamin B9, 1.4 times more Vitamin C, 32 times more Vitamin E and 9.9 times more Vitamin K than Raw Whole Potatoes.
• 7 ounces of Potatoes have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Whole Potatoes as well as Boiled and Drained Young Pigeonpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 oz of Boiled and Drained Young Pigeonpeas contain 3.4 times more Calcium, 1.9 times more Iron, 1.7 times more Magnesium, 2.9 times more Manganese, 2.1 times more Phosphorus, 3 times more Selenium and 2.7 times more Zinc than Raw Whole Potatoes.
• Both Potatoes and Boiled Young Pigeonpeas contain similar levels of Copper and Potassium per seven ounces.
• 7 ounces of Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled and Drained Young Pigeonpeas contain 1.4 times more Energy, 3.9 times more Omega 3, 26.9 times more Omega 6, 3 times more Sugars, 2 times more Fiber and 2.9 times more Protein than Raw Whole Potatoes.
• Both Potatoes and Boiled Young Pigeonpeas offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Potatoes provide inadequate amounts of Omega 3 and Omega 6