Comparing Nutrients in 1 kilogram Cooked Ripe Red Tomatoes VS Young Pigeonpeas

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Young Pigeonpeas	21%	11%	68%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Young Pigeonpeas	Recommended Dietary Allowance
Energy	6.2% 180kcal	47% 1360kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	17% 16.4g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	11% 3.54g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	23.8% 0.38g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	49% 8.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	184% 239g	130g per day for Men 19-50 years
Sugars	34.3% 25g	41.4% 30g	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	18% 13g	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	% 12g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	18.4% 7g	134% 51g	38g per day for Men 19-50 years
Protein	17% 9.5g	129% 72g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Young Pigeonpeas	Recommended Dietary Allowance
Vitamin A	26.7% 240μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	333% 4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.32mg	138% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	136% 6.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	52.3% 0.68mg	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	32.5% 130μg	433% 1730μg	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	253% 228mg	433% 390mg	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	37.3% 5.6mg	26% 3.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	200% 240μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Young Pigeonpeas	Recommended Dietary Allowance
Calcium	11% 110mg	42% 420mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	149% 1.34mg	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	85% 6.8mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	162% 680mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	250% 5.74mg	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	40% 280mg	181% 1270mg	700mg per day for Men 19-50 years
Potassium	64% 2180mg	162% 5520mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	27.3% 15μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	95% 10.4mg	11mg per day for Men 19-50 years
Water	25.5% 943g	18% 659g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Ripe Red Tomatoes vs Young Pigeonpeas:

• Cooked Ripe Red Tomatoes have 8 times more Vitamin A and 1.4 times more Vitamin E than Raw Young Pigeonpeas.
• While Raw Young Pigeonpeas contain 11.1 times more Vitamin B1, 7.7 times more Vitamin B2, 4.1 times more Vitamin B3, 5.3 times more Vitamin B5, 13.3 times more Vitamin B9, 1.7 times more Vitamin C and 8.6 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Young Pigeonpeas have similar amounts of Vitamin B6 per 1 kg.
• Both Cooked Ripe Red Tomatoes as well as Raw Young Pigeonpeas have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked Ripe Red Tomatoes vs Young Pigeonpeas:

• Cooked Ripe Red Tomatoes have 1.4 times more Water than Raw Young Pigeonpeas.
• While Raw Young Pigeonpeas contain 3.8 times more Calcium, 1.8 times more Copper, 2.4 times more Iron, 7.6 times more Magnesium, 5.5 times more Manganese, 4.5 times more Phosphorus, 2.5 times more Potassium, 3 times more Selenium and 7.4 times more Zinc than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 1 kilogram:

• Raw Young Pigeonpeas contain 7.6 times more Energy, 14.9 times more Fat, 23.6 times more Saturated Fat, 19 times more Omega 3, 19.9 times more Omega 6, 6 times more Carbohydrate, 7.3 times more Fiber and 7.6 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Young Pigeonpeas have similar amounts of Sugars per 1 kg.
• Both Cooked Ripe Red Tomatoes as well as Raw Young Pigeonpeas have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.