Comparing Nutrients in 100 calories Pigeon Peas VS Boiled Pigeon Peas

Weight per 100 calories

• Pigeon Peas: 29g
• Boiled Pigeon Peas: 82.6g

Pigeon Peas have 2.8 times more energy per 100g than Boiled Pigeon Peas . It has high energy density when compared to other foods. Boiled Pigeon Peas having average energy density.

Which food has more nutrients per 100 calories - Pigeon Peas or Boiled Pigeon Peas ?

Macros Ratio

	Protein	Fat	Carbs
Pigeon Peas	25%	4%	71%
Boiled Pigeon Peas	22%	3%	75%

Macro Nutrients

	Pigeon Peas	Boiled Pigeon Peas	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.43g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.096g	0.21% 0.069g	32g per day for Men 19-50 years
Omega 3	0.64% 0.01g	0.46% 0.007g	1.6g per day for Men 19-50 years
Omega 6	1.33% 0.23g	0.95% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18.3g	14.8% 19.2g	130g per day for Men 19-50 years
Sugars	NA	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	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	11.5% 4.37g	14.6% 5.54g	38g per day for Men 19-50 years
Protein	11.3% 6.33g	9.98% 5.6g	56g per day for Men 19-50 years

Vitamins

	Pigeon Peas	Boiled Pigeon Peas	Recommended Dietary Allowance
Vitamin A	0.032% 0.29μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.6% 0.19mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.2% 0.055mg	3.75% 0.049mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.4% 0.86mg	4.03% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	5.27% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.35% 0.083mg	3.18% 0.041mg	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	33.2% 133μg	23% 92μg	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	0% 0mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pigeon Peas	Boiled Pigeon Peas	Recommended Dietary Allowance
Calcium	3.8% 38mg	3.55% 35.5mg	1000mg per day for Men 19-50 years
Copper	34.2% 0.31mg	24.7% 0.22mg	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	19% 1.52mg	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	12.7% 53.4mg	9.05% 38mg	420mg per day for Men 19-50 years
Manganese	22.7% 0.52mg	18% 0.41mg	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	15.3% 107mg	14% 98mg	700mg per day for Men 19-50 years
Potassium	12% 406mg	9.33% 317mg	3400mg per day for Men 19-50 years
Selenium	4.35% 2.4μg	4.36% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.33% 4.96mg	0.28% 4.13mg	1500mg per day for Men 19-50 years
Zinc	7.3% 0.8mg	6.76% 0.74mg	11mg per day for Men 19-50 years
Water	0.083% 3.1g	1.53% 56.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Pigeon Peas vs Boiled Pigeon Peas :

• Raw Pigeon Peas have 1.6 times more Vitamin B1, 1.3 times more Vitamin B3, 1.4 times more Vitamin B5, 2 times more Vitamin B6 and 1.4 times more Vitamin B9 than Boiled Pigeon Peas .
• Both Raw Pigeon Peas and Boiled Pigeon Peas have similar amounts of Vitamin B2 per 100 kcal.
• Both Raw Pigeon Peas as well as Boiled Pigeon Peas have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Pigeon Peas vs Boiled Pigeon Peas :

• Raw Pigeon Peas have 1.4 times more Copper, 1.7 times more Iron, 1.4 times more Magnesium, 1.3 times more Manganese and 1.3 times more Potassium than Boiled Pigeon Peas .
• While Boiled Pigeon Peas contain 18.3 times more Water than Raw Pigeon Peas .
• Both Raw Pigeon Peas and Boiled Pigeon Peas have similar amounts of Calcium, Phosphorus, Selenium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Pigeon Peas have 1.4 times more Omega 6 than Boiled Pigeon Peas .
• While Boiled Pigeon Peas contain 1.3 times more Fiber than Raw Pigeon Peas .
• Both Raw Pigeon Peas and Boiled Pigeon Peas have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
• Both Raw Pigeon Peas as well as Boiled Pigeon Peas have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.