Comparing Nutrients in 7 ounces Baked White Potatoes VS Young Pigeonpeas

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Young Pigeonpeas	21%	11%	68%

Macro Nutrients

	Baked White Potatoes	Young Pigeonpeas	Recommended Dietary Allowance
Energy	6.3% 183kcal	9.3% 270kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	3.36% 3.25g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	9.75% 1.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 42g	36.5% 47.4g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	8.2% 5.95g	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	0.99% 0.71g	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	% 1.25g	NA	g per day for Men 19-50 years
Sucrose	% 0.79g	NA	g per day for Men 19-50 years
Fiber	11% 4.17g	26.6% 10g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	25.5% 14.3g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Young Pigeonpeas	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	27.3% 4.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.2% 0.42mg	10.4% 0.13mg	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	19% 75.4μg	86% 343μg	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	86% 77.4mg	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	0.53% 0.079mg	5.16% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	39.7% 47.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Young Pigeonpeas	Recommended Dietary Allowance
Calcium	2% 20mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	29.5% 0.27mg	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	16% 1.27mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	49.5% 1.14mg	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	21.3% 149mg	36% 252mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	32.2% 1095mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	18.8% 2.06mg	11mg per day for Men 19-50 years
Water	4.05% 150g	3.53% 131g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Baked White Potatoes vs Young Pigeonpeas:

• Baked Whole White Potatoes have 3.1 times more Vitamin B6 than Raw Young Pigeonpeas.
• While Raw Young Pigeonpeas contain 8.3 times more Vitamin B1, 4 times more Vitamin B2, 1.4 times more Vitamin B3, 1.8 times more Vitamin B5, 4.6 times more Vitamin B9, 3.1 times more Vitamin C, 9.8 times more Vitamin E and 8.9 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Raw Young Pigeonpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Baked White Potatoes vs Young Pigeonpeas:

• Raw Young Pigeonpeas contain 4.2 times more Calcium, 2.5 times more Iron, 2.5 times more Magnesium, 3 times more Manganese, 1.7 times more Phosphorus, 3 times more Selenium and 3 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Young Pigeonpeas have similar amounts of Copper, Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Young Pigeonpeas contain 1.5 times more Energy, 10.9 times more Fat, 8.9 times more Saturated Fat, 2.5 times more Omega 3, 17 times more Omega 6, 2 times more Sugars, 2.4 times more Fiber and 3.4 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Young Pigeonpeas have similar amounts of Carbohydrate per 7 oz.
• Both Baked Whole White Potatoes as well as Raw Young Pigeonpeas have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.