Comparing Nutrients in 1 pound Boiled Pigeon Peas with Salt VS Raw Firm Tofu Prepared with Calcium Sulfate

Macros Ratio

	Protein	Fat	Carbs
Boiled Pigeon Peas with Salt	22%	3%	75%
Raw Firm Tofu Prepared with Calcium Sulfate	44%	49%	7%

Macro Nutrients

	Boiled Pigeon Peas with Salt	Raw Firm Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Energy	19% 549kcal	22.5% 653kcal	2900kcal per day for Men 19-50 years
Fat	1.78% 1.72g	40.8% 39.6g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	18% 5.7g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	165% 2.64g	1.6g per day for Men 19-50 years
Omega 6	5.23% 0.89g	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	9.7% 12.6g	130g per day for Men 19-50 years
Sugars	NA	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	80% 30.4g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	54.8% 30.7g	140% 78.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Pigeon Peas with Salt	Raw Firm 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	55% 0.66mg	59.7% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	35.6% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.54mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.45mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	32% 0.42mg	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	126% 503μg	33% 132μg	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% 0.91mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pigeon Peas with Salt	Raw Firm Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Calcium	19.5% 195mg	310% 3098mg	1000mg per day for Men 19-50 years
Copper	136% 1.22mg	191% 1.7mg	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	63% 5.03mg	151% 12mg	8mg per day for Men 19-50 years
Magnesium	49.7% 209mg	62.6% 263mg	420mg per day for Men 19-50 years
Manganese	99% 2.27mg	233% 5.36mg	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	77% 540mg	123% 862mg	700mg per day for Men 19-50 years
Potassium	51.2% 1742mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	144% 79μg	55μg per day for Men 19-50 years
Sodium	73% 1093mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	37% 4.1mg	64.7% 7.12mg	11mg per day for Men 19-50 years
Water	8.4% 311g	8.56% 317g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Boiled Pigeon Peas with Salt has 2 times more Vitamin B3, 2.4 times more Vitamin B5 and 3.8 times more Vitamin B9 than Raw Firm Tofu Prepared with Calcium Sulfate.
• While 1 lb of Raw Firm Tofu Prepared with Calcium Sulfate contains 1.7 times more Vitamin B2 and 1.8 times more Vitamin B6 than Boiled Pigeon Peas with Salt.
• Both Boiled Pigeon Peas with Salt and Raw Firm Tofu Prepared with Calcium Sulfate provide similar amounts of Vitamin B1 per one pound.
• Both Boiled Pigeon Peas with Salt as well as Raw Firm Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Boiled Pigeon Peas with Salt has 1.6 times more Potassium and 17.2 times more Sodium than Raw Firm Tofu Prepared with Calcium Sulfate.
• While 1 lb of Raw Firm Tofu Prepared with Calcium Sulfate contains 15.9 times more Calcium, 1.4 times more Copper, 2.4 times more Iron, 1.3 times more Magnesium, 2.4 times more Manganese, 1.6 times more Phosphorus, 6 times more Selenium and 1.7 times more Zinc than Boiled Pigeon Peas with Salt.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Pigeon Peas with Salt has 8.4 times more Carbohydrate and 2.9 times more Fiber than Raw Firm Tofu Prepared with Calcium Sulfate.
• While 1 lb of Raw Firm Tofu Prepared with Calcium Sulfate contains 22.9 times more Fat, 15.2 times more Saturated Fat, 64.7 times more Omega 3, 22.1 times more Omega 6 and 2.6 times more Protein than Boiled Pigeon Peas with Salt.
• Both Boiled Pigeon Peas with Salt and Raw Firm Tofu Prepared with Calcium Sulfate offer comparable quantities of Energy per one pound.
• 1 pound of Boiled Pigeon Peas with Salt provide inadequate amounts of Omega 3 and Omega 6