Comparing Nutrients in 100 grams Potatoes VS Young Pigeonpeas

Macros Ratio

	Protein	Fat	Carbs
Potatoes	10%	1%	89%
Young Pigeonpeas	21%	11%	68%

Macro Nutrients

	Potatoes	Young Pigeonpeas	Recommended Dietary Allowance
Energy	2.66% 77kcal	4.7% 136kcal	2900kcal per day for Men 19-50 years
Fat	0.093% 0.09g	1.7% 1.64g	97g per day for Men 19-50 years
Saturated Fat	0.078% 0.025g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	2.38% 0.038g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	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	13.5% 17.5g	18.4% 24g	130g per day for Men 19-50 years
Sugars	1.13% 0.82g	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	0.36% 0.26g	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	% 0.31g	NA	g per day for Men 19-50 years
Sucrose	% 0.17g	NA	g per day for Men 19-50 years
Fiber	5.53% 2.1g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	3.66% 2.05g	13% 7.2g	56g per day for Men 19-50 years

Vitamins

	Potatoes	Young Pigeonpeas	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.75% 0.081mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.46% 0.032mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.63% 1.06mg	13.8% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.9% 0.3mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	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	3.75% 15μg	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	22% 19.7mg	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	0.067% 0.01mg	2.6% 0.39mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potatoes	Young Pigeonpeas	Recommended Dietary Allowance
Calcium	1.2% 12mg	4.2% 42mg	1000mg per day for Men 19-50 years
Copper	12.2% 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	10% 0.81mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	6.65% 0.15mg	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	8.14% 57mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	2.73% 1.5μg	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	9.45% 1.04mg	11mg per day for Men 19-50 years
Water	2.14% 79.3g	1.8% 66g	3700g per day for Men 19-50 years

Nutrient Comparison: Potatoes VS Young Pigeonpeas per 100 g

Compare the macro and micronutrient content in 100 g of Potatoes versus 100 g of Young Pigeonpeas to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Potatoes have 4.4 times more Vitamin B6 than Young Pigeonpeas.
• While 100 g of Raw Young Pigeonpeas contain 4.9 times more Vitamin B1, 5.3 times more Vitamin B2, 2.1 times more Vitamin B3, 2.3 times more Vitamin B5, 11.5 times more Vitamin B9, 2 times more Vitamin C, 39 times more Vitamin E and 12 times more Vitamin K than Raw Whole Potatoes.
• 100 grams of Potatoes have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Whole Potatoes as well as Raw Young Pigeonpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Potatoes vs Young Pigeonpeas:

• 100 grams of Potatoes have 1.2 times more Water than Young Pigeonpeas.
• While 100 g of Raw Young Pigeonpeas contain 3.5 times more Calcium, 2 times more Iron, 3 times more Magnesium, 3.8 times more Manganese, 2.2 times more Phosphorus, 1.3 times more Potassium, 3.8 times more Selenium and 3.5 times more Zinc than Raw Whole Potatoes.
• Both Potatoes and Young Pigeonpeas contain similar levels of Copper per 100 grams.
• 100 grams of Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Young Pigeonpeas contain 1.8 times more Energy, 3.8 times more Omega 3, 26.1 times more Omega 6, 1.4 times more Carbohydrate, 3.7 times more Sugars, 2.4 times more Fiber and 3.5 times more Protein than Raw Whole Potatoes.
• 100 grams of Potatoes provide inadequate amounts of Omega 3 and Omega 6