Comparing Nutrients in 14 ounces Cooked Chopped Frozen Green Sweet Peppers VS Young Pigeonpeas

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Green Sweet Peppers	18%	8%	74%
Young Pigeonpeas	21%	11%	68%

Macro Nutrients

	Cooked Chopped Frozen Green Sweet Peppers	Young Pigeonpeas	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	18.6% 540kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	6.7% 6.5g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	9.43% 0.15g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	19.5% 3.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.5g	73% 95g	130g per day for Men 19-50 years
Sugars	NA	16.4% 12g	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	9.4% 3.57g	53.3% 20.2g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	51% 28.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Green Sweet Peppers	Young Pigeonpeas	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	132% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	52% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.3mg	54.6% 8.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.83% 0.091mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	20.8% 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	9.92% 39.7μg	172% 687μg	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	182% 164mg	172% 155mg	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	NA	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	79.4% 95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Green Sweet Peppers	Young Pigeonpeas	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	19.4% 0.17mg	59% 0.53mg	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	25.8% 2.06mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	99% 2.28mg	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	7.37% 51.6mg	72% 504mg	700mg per day for Men 19-50 years
Potassium	8.4% 286mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	37.5% 4.13mg	11mg per day for Men 19-50 years
Water	10% 376g	7.07% 261g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Chopped Frozen Green Sweet Peppers vs Young Pigeonpeas:

• Boiled Chopped Frozen Green Sweet Peppers have 5 times more Vitamin A and 1.6 times more Vitamin B6 than Raw Young Pigeonpeas.
• While Raw Young Pigeonpeas contain 7.8 times more Vitamin B1, 5.5 times more Vitamin B2, 2 times more Vitamin B3, 29.6 times more Vitamin B5 and 17.3 times more Vitamin B9 than Boiled Chopped Frozen Green Sweet Peppers.
• Both Boiled Chopped Frozen Green Sweet Peppers and Raw Young Pigeonpeas have similar amounts of Vitamin C per 14 oz.
• Both Boiled Chopped Frozen Green Sweet Peppers as well as Raw Young Pigeonpeas have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cooked Chopped Frozen Green Sweet Peppers vs Young Pigeonpeas:

• Boiled Chopped Frozen Green Sweet Peppers have 1.4 times more Water than Raw Young Pigeonpeas.
• While Raw Young Pigeonpeas contain 5.3 times more Calcium, 3 times more Copper, 3.1 times more Iron, 9.7 times more Magnesium, 5.9 times more Manganese, 9.8 times more Phosphorus, 7.7 times more Potassium, 7.5 times more Selenium and 20.8 times more Zinc than Boiled Chopped Frozen Green Sweet Peppers.

Comparison of macro-nutrients per 14 ounces:

• Raw Young Pigeonpeas contain 7.6 times more Energy, 9.1 times more Fat, 13.1 times more Saturated Fat, 4.2 times more Omega 3, 9.3 times more Omega 6, 6.1 times more Carbohydrate, 5.7 times more Fiber and 7.6 times more Protein than Boiled Chopped Frozen Green Sweet Peppers.
• Both Boiled Chopped Frozen Green Sweet Peppers as well as Raw Young Pigeonpeas have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.