Comparing Nutrients in 100 grams Boiled Young Pigeonpeas VS Poi

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Pigeonpeas	21%	11%	68%
Poi	1%	1%	98%

Macro Nutrients

	Boiled Young Pigeonpeas	Poi	Recommended Dietary Allowance
Energy	3.83% 111kcal	3.86% 112kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	0.14% 0.14g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.37g	0.091% 0.029g	32g per day for Men 19-50 years
Omega 3	2.44% 0.039g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	5.06% 0.86g	0.24% 0.04g	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	21% 27.2g	130g per day for Men 19-50 years
Sugars	3.42% 2.48g	0.54% 0.39g	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	1.05% 0.4g	38g per day for Men 19-50 years
Protein	10.6% 5.96g	0.68% 0.38g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Pigeonpeas	Poi	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	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	3.08% 0.04mg	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	5.86% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.08% 0.053mg	21% 0.27mg	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	5.25% 21μg	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	4.44% 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	2.13% 0.32mg	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.5% 20μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Pigeonpeas	Poi	Recommended Dietary Allowance
Calcium	4.1% 41mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.11mg	18.4% 0.17mg	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	11% 0.88mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	5.7% 24mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	16% 0.37mg	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	5.57% 39mg	700mg per day for Men 19-50 years
Potassium	13.4% 456mg	5.4% 183mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	7.45% 0.82mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	1.94% 71.8g	1.94% 71.6g	3700g per day for Men 19-50 years

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

• Boiled and Drained Young Pigeonpeas have 2.7 times more Vitamin B1, 4.2 times more Vitamin B2, 2 times more Vitamin B3, 2.2 times more Vitamin B5, 4.8 times more Vitamin B9, 7 times more Vitamin C and 19.8 times more Vitamin K than Poi.
• While Poi contains 5.2 times more Vitamin B6 and 7.2 times more Vitamin E than Boiled and Drained Young Pigeonpeas.
• Both Boiled and Drained Young Pigeonpeas as well as Poi have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

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

• Boiled and Drained Young Pigeonpeas have 2.6 times more Calcium, 1.8 times more Iron, 1.7 times more Magnesium, 1.2 times more Manganese, 3 times more Phosphorus, 2.5 times more Potassium, 1.7 times more Selenium and 3.7 times more Zinc than Poi.
• While Poi contains 1.6 times more Copper than Boiled and Drained Young Pigeonpeas.
• Both Boiled and Drained Young Pigeonpeas and Poi have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Young Pigeonpeas have 9.7 times more Fat, 12.6 times more Saturated Fat, 2.2 times more Omega 3, 21.5 times more Omega 6, 6.4 times more Sugars, 10.5 times more Fiber and 15.7 times more Protein than Poi.
• While Poi contains 1.4 times more Carbohydrate than Boiled and Drained Young Pigeonpeas.
• Both Boiled and Drained Young Pigeonpeas and Poi have similar amounts of Energy per 100 g.
• Both Boiled and Drained Young Pigeonpeas as well as Poi have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.