Comparing Nutrients in 100 grams Baked White Potatoes VS Young Pigeonpeas

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Young Pigeonpeas	21%	11%	68%

Macro Nutrients

	Baked White Potatoes	Young Pigeonpeas	Recommended Dietary Allowance
Energy	3.17% 92kcal	4.7% 136kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	1.7% 1.64g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	2.38% 0.038g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	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	16.2% 21g	18.4% 24g	130g per day for Men 19-50 years
Sugars	2.1% 1.53g	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	0.5% 0.36g	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	% 0.63g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	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	3.75% 2.1g	13% 7.2g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Young Pigeonpeas	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.3% 0.043mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.55% 1.53mg	13.8% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.66% 0.38mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.2% 0.21mg	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	9.5% 38μg	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	14% 12.6mg	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	0.27% 0.04mg	2.6% 0.39mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Young Pigeonpeas	Recommended Dietary Allowance
Calcium	1% 10mg	4.2% 42mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	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	8% 0.64mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	8.2% 0.19mg	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	10.7% 75mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	16% 544mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	2.73% 1.5μg	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	9.45% 1.04mg	11mg per day for Men 19-50 years
Water	2.04% 75.4g	1.8% 66g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 3.1 times more Vitamin B6 than Raw Young Pigeonpeas.
• While Raw Young Pigeonpeas contain 8.3 times more Vitamin B1, 4 times more Vitamin B2, 1.4 times more Vitamin B3, 1.8 times more Vitamin B5, 4.6 times more Vitamin B9, 3.1 times more Vitamin C, 9.8 times more Vitamin E and 8.9 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes 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 Baked White Potatoes vs Young Pigeonpeas:

• Raw Young Pigeonpeas contain 4.2 times more Calcium, 2.5 times more Iron, 2.5 times more Magnesium, 3 times more Manganese, 1.7 times more Phosphorus, 3 times more Selenium and 3 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Young Pigeonpeas have similar amounts of Copper, Potassium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Young Pigeonpeas contain 1.5 times more Energy, 10.9 times more Fat, 8.9 times more Saturated Fat, 2.5 times more Omega 3, 17 times more Omega 6, 2 times more Sugars, 2.4 times more Fiber and 3.4 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Young Pigeonpeas have similar amounts of Carbohydrate per 100 g.
• Both Baked Whole White Potatoes as well as Raw Young Pigeonpeas have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.