Comparing Nutrients in 7 ounces Baked Red Potatoes VS Boiled Pigeon Peas with Salt

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Boiled Pigeon Peas with Salt	22%	3%	75%

Macro Nutrients

	Baked Red Potatoes	Boiled Pigeon Peas with Salt	Recommended Dietary Allowance
Energy	5.95% 173kcal	8.3% 240kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	2.3% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	35.5% 46g	130g per day for Men 19-50 years
Sugars	3.9% 2.84g	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	1.2% 0.87g	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 0.89g	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	35% 13.3g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Boiled Pigeon Peas with Salt	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	9% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.17mg	9.7% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	12.7% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	7.63% 0.099mg	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	13.4% 53.6μg	55% 220μg	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	27.8% 25mg	0% 0mg	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	1.06% 0.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Boiled Pigeon Peas with Salt	Recommended Dietary Allowance
Calcium	1.8% 18mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	59.3% 0.53mg	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	17.4% 1.4mg	27.5% 2.2mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	43.2% 0.99mg	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	20.4% 143mg	33.7% 236mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	22.4% 762mg	3400mg per day for Men 19-50 years
Selenium	NA	10.5% 5.75μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	32% 478mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	4.1% 152g	3.68% 136g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Boiled Pigeon Peas with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked Red Potatoes versus 7 oz of Boiled Pigeon Peas with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Baked Red Potatoes vs Boiled Pigeon Peas with Salt:

• 7 ounces of Baked Red Potatoes have 2 times more Vitamin B3, 4.2 times more Vitamin B6 and more Vitamin C than Boiled Pigeon Peas with Salt.
• While 7 oz of Boiled Pigeon Peas with Salt contain 2 times more Vitamin B1 and 4.1 times more Vitamin B9 than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Boiled Pigeon Peas with Salt provide similar amounts of Vitamin B2 and Vitamin B5 per seven ounces.
• 7 ounces of Boiled Pigeon Peas with Salt have insufficient amounts of Vitamin C
• Both Baked Whole Red Potatoes as well as Boiled Pigeon Peas with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Baked Red Potatoes vs Boiled Pigeon Peas with Salt:

• 7 ounces of Baked Red Potatoes have 1.4 times more Potassium than Boiled Pigeon Peas with Salt.
• While 7 oz of Boiled Pigeon Peas with Salt contain 4.8 times more Calcium, 1.5 times more Copper, 1.6 times more Iron, 1.6 times more Magnesium, 2.9 times more Manganese, 1.7 times more Phosphorus, 20.1 times more Sodium and 2.3 times more Zinc than Baked Whole Red Potatoes.
• 7 ounces of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled Pigeon Peas with Salt contain 1.4 times more Energy, 3.7 times more Fiber and 2.9 times more Protein than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Boiled Pigeon Peas with Salt offer comparable quantities of Carbohydrate per seven ounces.
• Both Baked Whole Red Potatoes as well as Boiled Pigeon Peas with Salt provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.