Comparing Nutrients in 100 grams Boiled Young Pigeonpeas with Salt VS Boiled Pokeberry Shoots with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Pigeonpeas with Salt	21%	11%	68%
Boiled Pokeberry Shoots with Salt	37%	14%	49%

Macro Nutrients

	Boiled Young Pigeonpeas with Salt	Boiled Pokeberry Shoots with Salt	Recommended Dietary Allowance
Energy	3.83% 111kcal	0.69% 20kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.37g	NA	32g per day for Men 19-50 years
Omega 3	2.44% 0.039g	NA	1.6g per day for Men 19-50 years
Omega 6	5.06% 0.86g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.5g	2.4% 3.1g	130g per day for Men 19-50 years
Sugars	3.42% 2.48g	2.2% 1.6g	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% 4.2g	3.95% 1.5g	38g per day for Men 19-50 years
Protein	10.6% 5.96g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Pigeonpeas with Salt	Boiled Pokeberry Shoots with Salt	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	48.3% 435μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	5.83% 0.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.15mg	6.88% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	0.78% 0.039mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.08% 0.053mg	8.54% 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	25% 100μg	2.25% 9μg	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	31.2% 28mg	91% 82mg	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	2.13% 0.32mg	5.67% 0.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.5% 20μg	90% 108μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Pigeonpeas with Salt	Boiled Pokeberry Shoots with Salt	Recommended Dietary Allowance
Calcium	4.1% 41mg	5.3% 53mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.11mg	14% 0.13mg	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	19.6% 1.57mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	3.33% 14mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	14.6% 0.34mg	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	17% 118mg	4.7% 33mg	700mg per day for Men 19-50 years
Potassium	13.4% 456mg	5.4% 184mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	7.45% 0.82mg	1.73% 0.19mg	11mg per day for Men 19-50 years
Water	1.94% 71.8g	2.5% 93g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Young Pigeonpeas with Salt vs Boiled Pokeberry Shoots with Salt:

• Boiled and Drained Young Pigeonpeas with Salt have 5 times more Vitamin B1, 2 times more Vitamin B3, 16.2 times more Vitamin B5 and 11.1 times more Vitamin B9 than Boiled and Drained Pokeberry Shoots with Salt.
• While Boiled and Drained Pokeberry Shoots with Salt contain 217.5 times more Vitamin A, 1.5 times more Vitamin B2, 2.1 times more Vitamin B6, 2.9 times more Vitamin C, 2.7 times more Vitamin E and 5.5 times more Vitamin K than Boiled and Drained Young Pigeonpeas with Salt.
• Both Boiled and Drained Young Pigeonpeas with Salt as well as Boiled and Drained Pokeberry Shoots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Young Pigeonpeas with Salt vs Boiled Pokeberry Shoots with Salt:

• Boiled and Drained Young Pigeonpeas with Salt have 1.3 times more Iron, 2.9 times more Magnesium, 1.3 times more Manganese, 3.6 times more Phosphorus, 2.5 times more Potassium, 1.3 times more Selenium and 4.3 times more Zinc than Boiled and Drained Pokeberry Shoots with Salt.
• While Boiled and Drained Pokeberry Shoots with Salt contain 1.3 times more Calcium and 1.3 times more Water than Boiled and Drained Young Pigeonpeas with Salt.
• Both Boiled and Drained Young Pigeonpeas with Salt and Boiled and Drained Pokeberry Shoots with Salt have similar amounts of Copper and Sodium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Young Pigeonpeas with Salt have 5.6 times more Energy, 3.4 times more Fat, 6.3 times more Carbohydrate, 1.6 times more Sugars, 2.8 times more Fiber and 2.6 times more Protein than Boiled and Drained Pokeberry Shoots with Salt.
• Both Boiled and Drained Young Pigeonpeas with Salt as well as Boiled and Drained Pokeberry Shoots with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.