Comparing Nutrients in 100 grams Young Pigeonpeas VS Boiled Young Pigeonpeas

Macros Ratio

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

Macro Nutrients

	Young Pigeonpeas	Boiled Young Pigeonpeas	Recommended Dietary Allowance
Energy	4.7% 136kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.64g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	1.14% 0.37g	32g per day for Men 19-50 years
Omega 3	2.38% 0.038g	2.44% 0.039g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.84g	5.06% 0.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.4% 24g	15% 19.5g	130g per day for Men 19-50 years
Sugars	4.14% 3g	3.42% 2.48g	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	13.4% 5.1g	11% 4.2g	38g per day for Men 19-50 years
Protein	13% 7.2g	10.6% 5.96g	56g per day for Men 19-50 years

Vitamins

	Young Pigeonpeas	Boiled Young Pigeonpeas	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	12.8% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.8% 2.2mg	13.5% 2.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.23% 0.068mg	4.08% 0.053mg	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	43.3% 173μg	25% 100μg	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	43.3% 39mg	31.2% 28mg	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	2.6% 0.39mg	2.13% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Pigeonpeas	Boiled Young Pigeonpeas	Recommended Dietary Allowance
Calcium	4.2% 42mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	11.7% 0.11mg	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	20% 1.6mg	19.6% 1.57mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	25% 0.57mg	19.6% 0.45mg	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	18% 127mg	17% 118mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	13.4% 456mg	3400mg per day for Men 19-50 years
Selenium	2.73% 1.5μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	9.45% 1.04mg	7.45% 0.82mg	11mg per day for Men 19-50 years
Water	1.8% 66g	1.94% 71.8g	3700g per day for Men 19-50 years

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

• Raw Young Pigeonpeas have 1.3 times more Vitamin B6, 1.7 times more Vitamin B9, 1.4 times more Vitamin C, 1.2 times more Vitamin E and 1.2 times more Vitamin K than Boiled and Drained Young Pigeonpeas.
• Both Raw Young Pigeonpeas and Boiled and Drained Young Pigeonpeas have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5 per 100 g.
• Both Raw Young Pigeonpeas as well as Boiled and Drained Young Pigeonpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

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

• Raw Young Pigeonpeas have 1.3 times more Copper, 1.7 times more Magnesium, 1.3 times more Manganese, 1.2 times more Potassium, 1.3 times more Selenium and 1.3 times more Zinc than Boiled and Drained Young Pigeonpeas.
• Both Raw Young Pigeonpeas and Boiled and Drained Young Pigeonpeas have similar amounts of Calcium, Iron, Phosphorus and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Young Pigeonpeas have 1.2 times more Energy, 1.2 times more Fat, 1.2 times more Carbohydrate, 1.2 times more Sugars, 1.2 times more Fiber and 1.2 times more Protein than Boiled and Drained Young Pigeonpeas.
• Both Raw Young Pigeonpeas and Boiled and Drained Young Pigeonpeas have similar amounts of Saturated Fat, Omega 3 and Omega 6 per 100 g.
• Both Raw Young Pigeonpeas as well as Boiled and Drained Young Pigeonpeas have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.