Comparing Nutrients in 1 kilogram Boiled Pigeon Peas with Salt VS Raw Regular Tofu Prepared with Calcium Sulfate

Macros Ratio

	Protein	Fat	Carbs
Boiled Pigeon Peas with Salt	22%	3%	75%
Raw Regular Tofu Prepared with Calcium Sulfate	39%	52%	9%

Macro Nutrients

	Boiled Pigeon Peas with Salt	Raw Regular Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Energy	41.7% 1210kcal	26.2% 760kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	49.3% 47.8g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	21.6% 6.9g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	199% 3.2g	1.6g per day for Men 19-50 years
Omega 6	11.5% 1.96g	140% 24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	179% 233g	14.4% 18.7g	130g per day for Men 19-50 years
Sugars	NA	8.55% 6.2g	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	176% 67g	7.9% 3g	38g per day for Men 19-50 years
Protein	121% 67.6g	144% 80.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Pigeon Peas with Salt	Raw Regular Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	122% 1.46mg	67.5% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49% 7.8mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64% 3.2mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	36% 0.47mg	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	278% 1110μg	37.5% 150μg	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	0% 0mg	1.1% 1mg	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	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pigeon Peas with Salt	Raw Regular Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Calcium	43% 430mg	350% 3500mg	1000mg per day for Men 19-50 years
Copper	299% 2.7mg	214% 1.93mg	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	139% 11mg	670% 53.6mg	8mg per day for Men 19-50 years
Magnesium	110% 460mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	218% 5mg	263% 6.05mg	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	170% 1190mg	139% 970mg	700mg per day for Men 19-50 years
Potassium	113% 3840mg	35.6% 1210mg	3400mg per day for Men 19-50 years
Selenium	52.7% 29μg	162% 89μg	55μg per day for Men 19-50 years
Sodium	161% 2410mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	82% 9mg	72.7% 8mg	11mg per day for Men 19-50 years
Water	18.5% 686g	23% 846g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Pigeon Peas with Salt VS Raw Regular Tofu Prepared with Calcium Sulfate per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Pigeon Peas with Salt versus 1 kg of Raw Regular Tofu Prepared with Calcium Sulfate to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Pigeon Peas with Salt vs Raw Regular Tofu Prepared with Calcium Sulfate:

• 1 kilogram of Boiled Pigeon Peas with Salt has 1.8 times more Vitamin B1, 4 times more Vitamin B3, 4.7 times more Vitamin B5 and 7.4 times more Vitamin B9 than Raw Regular Tofu Prepared with Calcium Sulfate.
• Both Boiled Pigeon Peas with Salt and Raw Regular Tofu Prepared with Calcium Sulfate provide similar amounts of Vitamin B2 and Vitamin B6 per one kilogram.
• 1 kilogram of Raw Regular Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Boiled Pigeon Peas with Salt as well as Raw Regular Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Pigeon Peas with Salt vs Raw Regular Tofu Prepared with Calcium Sulfate:

• 1 kilogram of Boiled Pigeon Peas with Salt has 1.4 times more Copper, 1.5 times more Magnesium, 1.2 times more Phosphorus, 3.2 times more Potassium and 34.4 times more Sodium than Raw Regular Tofu Prepared with Calcium Sulfate.
• While 1 kg of Raw Regular Tofu Prepared with Calcium Sulfate contains 8.1 times more Calcium, 4.8 times more Iron and 3.1 times more Selenium than Boiled Pigeon Peas with Salt.
• Both Boiled Pigeon Peas with Salt and Raw Regular Tofu Prepared with Calcium Sulfate contain similar levels of Manganese and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Pigeon Peas with Salt has 1.6 times more Energy, 12.4 times more Carbohydrate and 22.3 times more Fiber than Raw Regular Tofu Prepared with Calcium Sulfate.
• While 1 kg of Raw Regular Tofu Prepared with Calcium Sulfate contains 12.6 times more Fat, 8.3 times more Saturated Fat, 35.4 times more Omega 3 and 12.1 times more Omega 6 than Boiled Pigeon Peas with Salt.
• Both Boiled Pigeon Peas with Salt and Raw Regular Tofu Prepared with Calcium Sulfate offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Boiled Pigeon Peas with Salt provide inadequate amounts of Omega 3 and Omega 6
• 1 kilogram of Raw Regular Tofu Prepared with Calcium Sulfate provide inadequate amounts of Carbohydrate and Fiber