Comparing Nutrients in 1 pound 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	17.4% 503kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	6.36% 6.17g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	5.17% 1.66g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	23% 3.9g	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68% 88.4g	13.6% 17.7g	130g per day for Men 19-50 years
Sugars	15.5% 11.2g	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	50% 19g	10.7% 4.1g	38g per day for Men 19-50 years
Protein	48.3% 27g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Pigeonpeas	Cooked Chopped Frozen Green Sweet Peppers	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	7.56% 68μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	132% 1.6mg	19.3% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58% 0.75mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61% 9.77mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57% 2.86mg	2.1% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.5% 0.24mg	37.7% 0.49mg	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	113% 454μg	11.3% 45.4μg	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	142% 127mg	208% 187mg	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	9.68% 1.45mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	75% 90μg	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	18.6% 186mg	3.63% 36.3mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	22% 0.2mg	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	89% 7.12mg	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	43% 181mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	89% 2.05mg	19% 0.44mg	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	76.5% 535mg	8.42% 59mg	700mg per day for Men 19-50 years
Potassium	61% 2068mg	9.6% 327mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	34% 3.7mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	8.8% 326g	11.6% 430g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 1 lb.

Comparing minerals per 1 pound 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 1 pound:

• 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 1 lb.