Comparing Nutrients in 7 ounces Canned Mashed Sweet Potato VS Boiled Young Pigeonpeas with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Mashed Sweet Potato	8%	2%	90%
Boiled Young Pigeonpeas with Salt	21%	11%	68%

Macro Nutrients

	Canned Mashed Sweet Potato	Boiled Young Pigeonpeas with Salt	Recommended Dietary Allowance
Energy	6.9% 200kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.081g	2.26% 0.72g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	4.84% 0.077g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	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	35.4% 46g	29.8% 38.7g	130g per day for Men 19-50 years
Sugars	15% 11g	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	7% 3.93g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Canned Mashed Sweet Potato	Boiled Young Pigeonpeas with Salt	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	4.47% 0.054mg	58% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	25.3% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	26.7% 4.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.3% 1mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	13% 3.9μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.46% 22μg	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	11.5% 10.3mg	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	14.4% 2.16mg	4.23% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	32.7% 39.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Mashed Sweet Potato	Boiled Young Pigeonpeas with Salt	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	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	33% 2.64mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	85.2% 1.96mg	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	14.7% 103mg	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	12.3% 417mg	26.6% 905mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	9.92% 149mg	31.8% 476mg	1500mg per day for Men 19-50 years
Zinc	3.8% 0.42mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	3.96% 147g	3.85% 142g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Mashed Sweet Potato VS Boiled Young Pigeonpeas with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Mashed Sweet Potato 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 Canned Mashed Sweet Potato vs Boiled Young Pigeonpeas with Salt:

• 7 ounces of Canned Mashed Sweet Potato have 217.5 times more Vitamin A, 4.4 times more Vitamin B6 and 3.4 times more Vitamin E than Boiled Young Pigeonpeas with Salt.
• While 7 oz of Boiled and Drained Young Pigeonpeas with Salt contain 13 times more Vitamin B1, 1.8 times more Vitamin B2, 2.3 times more Vitamin B3, 9.1 times more Vitamin B9, 5.4 times more Vitamin C and 8.3 times more Vitamin K than Canned Mashed Sweet Potato.
• Both Canned Mashed Sweet Potato and Boiled Young Pigeonpeas with Salt provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Boiled Young Pigeonpeas with Salt have insufficient amounts of Vitamin A
• Both Canned Mashed Sweet Potato as well as Boiled and Drained Young Pigeonpeas with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Mashed Sweet Potato vs Boiled Young Pigeonpeas with Salt:

• 7 ounces of Canned Mashed Sweet Potato have 2.6 times more Copper and 2.2 times more Manganese than Boiled Young Pigeonpeas with Salt.
• While 7 oz of Boiled and Drained Young Pigeonpeas with Salt contain 1.4 times more Calcium, 1.7 times more Magnesium, 2.3 times more Phosphorus, 2.2 times more Potassium, 1.5 times more Selenium, 3.2 times more Sodium and 3.9 times more Zinc than Canned Mashed Sweet Potato.
• Both Canned Mashed Sweet Potato and Boiled Young Pigeonpeas with Salt contain similar levels of Iron per seven ounces.
• 7 ounces of Canned Mashed Sweet Potato lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Mashed Sweet Potato have 2.2 times more Sugars than Boiled Young Pigeonpeas with Salt.
• While 7 oz of Boiled and Drained Young Pigeonpeas with Salt contain 3 times more Omega 3, 12.1 times more Omega 6, 2.5 times more Fiber and 3 times more Protein than Canned Mashed Sweet Potato.
• Both Canned Mashed Sweet Potato and Boiled Young Pigeonpeas with Salt offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of Canned Mashed Sweet Potato provide inadequate amounts of Omega 3 and Omega 6