Mature seeds Pigeon peas (red gram) Nutrition Facts


100 grams of Mature seeds Pigeon peas (red gram) contain 62.78 grams of carbohydrates, 15 grams of fiber, 21.7 grams of protein, 17 milligrams of sodium, and 10.59 grams of water

100 grams of Mature seeds Pigeon peas (red gram) contain 343 calories, the 17% of your total daily needs.

Mature seeds Pigeon peas (red gram) have 0 milligrams of Cholesterol and 1.49 grams of fat.

It also contains some important vitamins you can see below: Vitamin B-9 (456 mg), Vitamin A (28 IU) or Vitamin B-3 (2.96 mg).

Nutrients in Mature seeds Pigeon peas (red gram)

Energy

343 kcal

100 grams of Mature seeds Pigeon peas (red gram) have the 17% of your total daily calorie needs: 343 calories.

Carbohydrates

62.78 gr

An average adults needs 300 grams of carbohydrates per day. 100 grams of Mature seeds Pigeon peas (red gram) have 62.78 gr of carbohydrates, the 21% of your total daily needs.

Sugars

0 mg

Mature seeds Pigeon peas (red gram) is sugar-free

Dietary fiber

15 g

An average adults needs 25 grams of fiber per day. 100 grams of Mature seeds Pigeon peas (red gram) have 15 gr of dietary fiber, the 60% of your total daily needs.

Sodium

17 mg

An average adults needs 2,400 mg.of sodium per day. 100 grams of Mature seeds Pigeon peas (red gram) have 17 mg of salt, the 1% of your total daily needs.

Water

10.59 g

100 grams of Mature seeds Pigeon peas (red gram) contain 10.59 grams of water, the 10.6% of the total weight.

Protein

21.7 g

An average adults needs 50 grams of protein per day. 100 grams of Mature seeds Pigeon peas (red gram) have 21.7 gr of protein, the 43% of your total daily needs.
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How many vitamins in Mature seeds Pigeon peas (red gram)

Vitamins can be either water-soluble (C and the B vitamins) or fat-soluble (A, D, E and K). Water-soluble vitamins circulate in the bloodstream and do not get stored as long time. Conversely Fat-soluble vitamins can be stored in the body for several years, so it takes longer to develop deficiency.

Vitamin B-9 (456 mg), Vitamin A (28 IU) and Vitamin B-3 (2.96 mg) are some of the vitamins present in Mature seeds Pigeon peas (red gram).

Vitamin A

28 IU

Preformed vitamin A, also called Retinol, is found in animal products and has multiple functions: maintain healthy immune function, normal vision, Cell growth, Gene transcription and protein formation, Skin health, etc. 100 grams of Mature seeds Pigeon peas (red gram) contains 28 IU of Vitamin A, that’s the 1% of the daily recommended value for an adult.

Vitamin B-1

0.64 mg

Vitamin B1 is one of the eight water-soluble B vitamins. it plays an essential role in the production of energy from food, the conduction of nerve impulses and synthesis of nucleic acids. 100 grams of Mature seeds Pigeon peas (red gram) contains 0.64 milligrams of Vitamin B-1, that’s the 43% of the daily recommended value for an adult.

Vitamin B-2

0.18 mg

Vitamin B2 is one of the most widely distributed water-soluble vitamins, meaning the body does not store it. Riboflavin plays an important role in the protection of cell constituents from oxidative damage and reduction of tiredness and fatigue. 0.18 milligrams of Vitamin B2 can be found on every 100 grams of Mature seeds Pigeon peas (red gram), the 11% of the total daily recommended Vitamin B2 intake.

Vitamin B-3

2.96 mg

Also known as niacin, Vitamin B3 is a water-soluble nutrient that is part of the B vitamin family. It is essential for the metabolism of carbohydrates and fats. It also helps to lower harmful cholesterol while raising good cholesterol. 2.96 milligrams of Vitamin B3 can be found on every 100 grams of Mature seeds Pigeon peas (red gram), the 15% of the total daily recommended Vitamin B3 intake.

Vitamin B-5

1.26 mg

Health Benefits of Vitamin B5 include cholesterol and triglycerides reduction in the blood, the acceleration of wound healing -especially following surgery- and help with symptoms of rheumatoid arthritis. 1.26 milligrams of Vitamin B5 can be found on every 100 grams of Mature seeds Pigeon peas (red gram), the 13% of the total daily recommended Vitamin B-5 intake.

Vitamin B-9

456 µg

Folic acid (Vitamin B9) is essential for the proper functioning of the body and healthy living. It plays an important role in maintaining healthy digestive system, hair, skin, kidneys and eyes. 100 grams of Mature seeds Pigeon peas (red gram) contains 456 micrograms of Vitamin B-9, that’s the 114% of the daily recommended value for an adult.
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Minerals in Mature seeds Pigeon peas (red gram)

The body needs many minerals; these are called essential minerals. Essential minerals are sometimes divided up into major minerals (macrominerals) and trace minerals (microminerals). A balanced diet usually provides all of the essential minerals.

Some of the minerals found in Mature seeds Pigeon peas (red gram) are: Phosphorus (367 mg), Magnesium (183 mg) and Calcium (130 mg).


Calcium

130 mg

This vital mineral is best known to strengthen bones, teeth, the heart, and slash your risk of developing a number of diseases like hypertension or seizures. In 100 grams of Mature seeds Pigeon peas (red gram), you can find 130 milligrams of calcium. It provides the 13% of the daily recommended value for the average person.

Iron

5.23 mg

Iron is an essential element for almost all living organisms as it participates in a wide variety of highly complex metabolic processes including deoxyribonucleic acid (DNA) synthesis, and oxygen/electron transport. 100 grams of Mature seeds Pigeon peas (red gram) contains 5.23 milligrams of iron, that’s the 29% of the daily recommended value for one person.

Potassium

1,392 mg

An adequate intake of potassium is important to maintain normal body growth, control the acid-base balance, build proteins, regulate digestive functioning, build muscle, and control the electrical activity of the heart. 1,392 milligrams of potassium can be found on every 100 grams of Mature seeds Pigeon peas (red gram), the 30% of the total daily recommended potassium intake.

Magnesium

183 mg

Magnesium is an essential element for energy storage in the body’s cells. This mineral provides energy for almost all metabolic processes, being necessary for more than 300 chemical reactions in the human body. In 100 grams of Mature seeds Pigeon peas (red gram), you can find 183 milligrams of magnesium. It provides the 46% of the daily recommended value for the average adult.

Phosphorus

367 mg

Next to calcium, phosphorus is the most abundant mineral in the body and an important role in activities for different body parts like the brain, kidney, heart and blood. Health benefits of phosphorous include cellular repair, protein formation, hormonal balance, improved digestion, proper nutrient utilization, and healthy bone formation. 367 milligrams of phosphorus can be found on every 100 grams of Mature seeds Pigeon peas (red gram), the 37% of the total daily recommended phosphorus intake.

Sodium

17 mg

The optimal sodium intake allows the creation of electrolytes and an essential ion present in the extracellular fluid (ECF). However, high levels of sodium in the body are associated with high blood pressure and hypertension. 100 grams of Mature seeds Pigeon peas (red gram) contains 17 milligrams of sodium, that’s the 1% of the daily recommended value for one person.

Zinc

2.76 mg

Zinc is an really vital mineral for the human body as it helps in regulation of the cells production in the immune system. The health benefits of Zinc include reduction of stress levels, control of diabetes, digestion, proper functioning of immune system, and energy metabolism. 100 grams of Mature seeds Pigeon peas (red gram) contains 2.76 milligrams of zinc, that’s the 18% of the daily recommended value for one person.

Copper

1.05 mg

Copper is an essential trace mineral present in all body tissues. This Mineral regulate various physiologic pathways, such as iron metabolism, connective tissue maturation, neurotransmission and energy production. 1.05 milligrams of copper can be found on every 100 grams of Mature seeds Pigeon peas (red gram), the 53% of the total daily recommended copper intake.

Manganese

1.79 mg

Manganese mineral is important in the healthy bone structure metabolism and formation -helping to create essential enzymes for building bones- play a key role in the proper functioning of the thyroid gland. 1.79 milligrams of manganese can be found on every 100 grams of Mature seeds Pigeon peas (red gram), the 90% of the total daily recommended manganese intake.

Selenium

8.2 µg

Selenium is an essential trace mineral that the body needs to stay healthy. Scientists and researchers suggests that Selenium prevent certain cancers such as stomach, colon, bladder, lung, skin, esophagus, and prostate. In 100 grams of Mature seeds Pigeon peas (red gram), you can find 8.2 micrograms of selenium. It provides the 12% of the daily recommended value for the average adult.
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Calories in Mature seeds Pigeon peas (red gram)

An average adult needs 2,000 calories per day to maintain bodily functions, so you may have the 17% of your total daily needs from 100 grams of Mature seeds Pigeon peas (red gram) (343 calories / 100 grams).

Calories

343 Kcal

In addition to age, the estimated amounts of calories needed to maintain calorie balance for three different levels of physical activity.
An active men aged 18 to 26 years needs between 3,000 and 3,200 calories daily, while moderately active men need 2,000 calories and very active men need between 3,000 and 3,200.

Fats and Cholesterol

Total Fat

1.49 g

100 grams of Mature seeds Pigeon peas (red gram) have 1.49 gr of total fat, the 2% of your total daily needs.
The estimated daily calories needed for a 133-lb. person to maintain her or his weight are 2000 calories/day. Considering Humans Convert 30% of total calories to grams of fat, the resulting 600 calories are the equivalent to 65 grams of fat.

Cholesterol

0 mg

Limit your average daily cholesterol intake to 300 milligrams per day, or less than 200 mg per day if you are at a high risk of cardiovascular disease.

Saturated Fat

The AHA (American Heart Association) recommends limiting your daily saturated fat intake to less than 130 milligrams.

Saturated Fat

0.33 g

In 100 grams of Mature seeds Pigeon peas (red gram) you can find the 2% of your total daily needs (0.33 grams of saturated fat).

Monounsaturated fatty acids

0.01 g

Polyunsaturated fatty acids

0.81 g

Data Facts Table of Mature seeds Pigeon peas (red gram)

  per 100gr Daily value
NUTRIENTS
Energy 343 kcal 17 %
Total fat 1.49 g 2 %
Carbohydrates 62.78 gr 21 %
Cholesterol 0 mg 0 %
Sodium 17 mg 1 %
Water 10.59 mg 10.6 %
Protein 21.7 g 43 %
VITAMINS
Vitamin A 28 IU 1 %
Vitamin B-6 - -
Vitamin B-12 - -
Vitamin C - -
Vitamin D - -
Vitamin E - -
Vitamin K - -
Vitamin B-1 0.64 µg 43 %
Vitamin B-2 0.18 mg 11 %
Vitamin B-3 2.96 mg 15 %
Vitamin B-5 1.26 mg 13 %
Vitamin B-9   456 mg 114 %
MINERALS
Calcium 130 mg 13 %
Iron 5.23 mg 29 %
Potassium 1,392 mg 30 %
Phosphorus 367 mg 37 %
Sodium 17 mg 1 %
Zinc 2.76 mg 18 %
Copper   1.05 mg 53 %
Fluorine - -
Manganese   1.79 mg 90 %
Selenium 8.2 µg 12 %