Comparing Nutrients in 14 ounces Boiled Young Pigeonpeas VS Sauteed Green Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Pigeonpeas	21%	11%	68%
Sauteed Green Sweet Peppers	2%	84%	14%

Macro Nutrients

	Boiled Young Pigeonpeas	Sauteed Green Sweet Peppers	Recommended Dietary Allowance
Energy	15% 441kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	5.56% 5.4g	48.5% 47g	97g per day for Men 19-50 years
Saturated Fat	4.53% 1.45g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	9.67% 0.15g	191% 3.06g	1.6g per day for Men 19-50 years
Omega 6	20% 3.4g	120% 20.4g	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	13% 16.7g	130g per day for Men 19-50 years
Sugars	13.6% 9.84g	12% 8.6g	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	5.9% 4.3g	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	% 4.33g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	44% 16.7g	19% 7.14g	38g per day for Men 19-50 years
Protein	42.2% 23.7g	5.53% 3.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Pigeonpeas	Sauteed Green Sweet Peppers	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	6.17% 55.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	116% 1.4mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.7% 0.66mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.4% 8.55mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	60% 0.78mg	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	2% 7.94μg	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	781% 703mg	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	37% 5.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65.5% 78.6μg	70.4% 84.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Pigeonpeas	Sauteed 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	7.5% 0.067mg	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	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	10.7% 0.25mg	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	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	15.6% 532mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	29.6% 3.25mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	7.7% 285g	8.87% 328g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Young Pigeonpeas VS Sauteed Green Sweet Peppers per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Young Pigeonpeas versus 14 oz of Sauteed Green Sweet Peppers to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Boiled Young Pigeonpeas have 8.3 times more Vitamin B1, 3.5 times more Vitamin B2, 3.7 times more Vitamin B3, 5.7 times more Vitamin B5 and 50 times more Vitamin B9 than Sauteed Green Sweet Peppers.
• While 14 oz of Sauteed Green Sweet Peppers contain 3.7 times more Vitamin B6, 6.3 times more Vitamin C and 4.4 times more Vitamin E than Boiled and Drained Young Pigeonpeas.
• Both Boiled Young Pigeonpeas and Sauteed Green Sweet Peppers provide similar amounts of Vitamin K per 14 ounces.
• 14 ounces of Sauteed Green Sweet Peppers have insufficient amounts of Vitamin B9
• Both Boiled and Drained Young Pigeonpeas as well as Sauteed Green Sweet Peppers have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Young Pigeonpeas vs Sauteed Green Sweet Peppers:

• 14 ounces of Boiled Young Pigeonpeas have 5.1 times more Calcium, 6.2 times more Copper, 5.2 times more Iron, 5 times more Magnesium, 7.3 times more Manganese, 7.9 times more Phosphorus, 3.4 times more Potassium, 2 times more Selenium and 13.7 times more Zinc than Sauteed Green Sweet Peppers.
• 14 ounces of Sauteed Green Sweet Peppers lack sufficient amounts of Calcium, Copper, Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Young Pigeonpeas have 4.6 times more Carbohydrate, 2.3 times more Fiber and 7.6 times more Protein than Sauteed Green Sweet Peppers.
• While 14 oz of Sauteed Green Sweet Peppers contain 8.7 times more Fat, 4.4 times more Saturated Fat, 19.7 times more Omega 3 and 6 times more Omega 6 than Boiled and Drained Young Pigeonpeas.
• Both Boiled Young Pigeonpeas and Sauteed Green Sweet Peppers offer comparable quantities of Energy and Sugars per 14 ounces.
• 14 ounces of Sauteed Green Sweet Peppers provide inadequate amounts of Protein