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

Macros Ratio

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

Macro Nutrients

	Boiled Young Pigeonpeas	Cooked Chopped Frozen Green Sweet Peppers	Recommended Dietary Allowance
Energy	15% 441kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	5.56% 5.4g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	4.53% 1.45g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	9.67% 0.15g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	20% 3.4g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.5% 77.4g	12% 15.5g	130g per day for Men 19-50 years
Sugars	13.6% 9.84g	NA	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	44% 16.7g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	42.2% 23.7g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Pigeonpeas	Cooked Chopped Frozen Green Sweet Peppers	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	6.6% 59.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	116% 1.4mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.7% 0.66mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.4% 8.55mg	27% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	1.83% 0.091mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	33% 0.43mg	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	99% 397μg	9.92% 39.7μg	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	124% 112mg	182% 164mg	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	8.47% 1.27mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65.5% 78.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Pigeonpeas	Cooked Chopped Frozen Green Sweet Peppers	Recommended Dietary Allowance
Calcium	16.3% 163mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	46.3% 0.42mg	19.4% 0.17mg	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	78% 6.23mg	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	16.7% 0.38mg	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	67% 468mg	7.37% 51.6mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	8.4% 286mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	29.6% 3.25mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	7.7% 285g	10% 376g	3700g per day for Men 19-50 years

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

• Boiled and Drained Young Pigeonpeas have 6.9 times more Vitamin B1, 5.4 times more Vitamin B2, 2 times more Vitamin B3, 27.4 times more Vitamin B5 and 10 times more Vitamin B9 than Boiled Chopped Frozen Green Sweet Peppers.
• While Boiled Chopped Frozen Green Sweet Peppers contain 7.5 times more Vitamin A, 2 times more Vitamin B6 and 1.5 times more Vitamin C than Boiled and Drained Young Pigeonpeas.
• Both Boiled and Drained Young Pigeonpeas as well as Boiled Chopped Frozen Green Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Boiled and Drained Young Pigeonpeas have 5.1 times more Calcium, 2.4 times more Copper, 3 times more Iron, 5.7 times more Magnesium, 4.6 times more Manganese, 9.1 times more Phosphorus, 6.3 times more Potassium, 6 times more Selenium and 16.4 times more Zinc than Boiled Chopped Frozen Green Sweet Peppers.
• While Boiled Chopped Frozen Green Sweet Peppers contain 1.3 times more Water than Boiled and Drained Young Pigeonpeas.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Young Pigeonpeas have 6.2 times more Energy, 7.6 times more Fat, 13.5 times more Saturated Fat, 4.3 times more Omega 3, 9.6 times more Omega 6, 5 times more Carbohydrate, 4.7 times more Fiber and 6.3 times more Protein than Boiled Chopped Frozen Green Sweet Peppers.
• Both Boiled and Drained Young Pigeonpeas as well as Boiled Chopped Frozen Green Sweet Peppers have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.