Comparing Nutrients in 100 grams Boiled Young Pigeonpeas VS Young Pigeonpeas

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Pigeonpeas	21%	11%	68%
Young Pigeonpeas	21%	11%	68%

Macro Nutrients

	Boiled Young Pigeonpeas	Young Pigeonpeas	Recommended Dietary Allowance
Energy	3.83% 111kcal	4.7% 136kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	1.7% 1.64g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.37g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	2.44% 0.039g	2.38% 0.038g	1.6g per day for Men 19-50 years
Omega 6	5.06% 0.86g	4.9% 0.84g	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	18.4% 24g	130g per day for Men 19-50 years
Sugars	3.42% 2.48g	4.14% 3g	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	13.4% 5.1g	38g per day for Men 19-50 years
Protein	10.6% 5.96g	13% 7.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Pigeonpeas	Young Pigeonpeas	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.15mg	13.8% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.08% 0.053mg	5.23% 0.068mg	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	43.3% 173μg	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	43.3% 39mg	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	2.6% 0.39mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.5% 20μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Pigeonpeas	Young Pigeonpeas	Recommended Dietary Allowance
Calcium	4.1% 41mg	4.2% 42mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.11mg	15% 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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	25% 0.57mg	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	18% 127mg	700mg per day for Men 19-50 years
Potassium	13.4% 456mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	2.73% 1.5μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	7.45% 0.82mg	9.45% 1.04mg	11mg per day for Men 19-50 years
Water	1.94% 71.8g	1.8% 66g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Young Pigeonpeas vs Young Pigeonpeas:

• Raw Young Pigeonpeas contain 1.3 times more Vitamin B6, 1.7 times more Vitamin B9 and 1.4 times more Vitamin C than Boiled and Drained Young Pigeonpeas.
• Both Boiled and Drained Young Pigeonpeas and Raw Young Pigeonpeas have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin E and Vitamin K per 100 g.
• Both Boiled and Drained Young Pigeonpeas as well as Raw Young Pigeonpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Young Pigeonpeas vs Young Pigeonpeas:

• Raw Young Pigeonpeas contain 1.3 times more Copper, 1.7 times more Magnesium, 1.3 times more Manganese, 1.3 times more Selenium and 1.3 times more Zinc than Boiled and Drained Young Pigeonpeas.
• Both Boiled and Drained Young Pigeonpeas and Raw Young Pigeonpeas have similar amounts of Calcium, Iron, Phosphorus, Potassium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

Both Boiled and Drained Young Pigeonpeas and Raw Young Pigeonpeas have similar amounts of macro-nutrients per 100 g
• Both Boiled and Drained Young Pigeonpeas and Raw Young Pigeonpeas have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 100 g.
• Both Boiled and Drained Young Pigeonpeas as well as Raw Young Pigeonpeas have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.