Comparing Nutrients in 1 pound Young Pigeonpeas VS Cooked Chopped Frozen Green Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Young Pigeonpeas	21%	11%	68%
Cooked Chopped Frozen Green Sweet Peppers	18%	8%	74%

Macro Nutrients

	Young Pigeonpeas	Cooked Chopped Frozen Green Sweet Peppers	Recommended Dietary Allowance
Energy	21.3% 617kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	7.67% 7.44g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	5% 1.6g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	10.8% 0.17g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	22.3% 3.8g	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	83.3% 108g	13.6% 17.7g	130g per day for Men 19-50 years
Sugars	18.8% 13.6g	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	61% 23g	10.7% 4.1g	38g per day for Men 19-50 years
Protein	58.3% 32.7g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Young Pigeonpeas	Cooked Chopped Frozen Green Sweet Peppers	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	7.56% 68μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	151% 1.8mg	19.3% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59.3% 0.77mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.4% 9.98mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61.7% 3.1mg	2.1% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.7% 0.31mg	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	196% 785μg	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	197% 177mg	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	11.8% 1.77mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	91% 109μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Pigeonpeas	Cooked Chopped Frozen Green Sweet Peppers	Recommended Dietary Allowance
Calcium	19% 191mg	3.63% 36.3mg	1000mg per day for Men 19-50 years
Copper	67.5% 0.61mg	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	91% 7.26mg	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	73.4% 308mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	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	82.3% 576mg	8.42% 59mg	700mg per day for Men 19-50 years
Potassium	73.6% 2504mg	9.6% 327mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	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	43% 4.7mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	8.08% 299g	11.6% 430g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Young Pigeonpeas vs Cooked Chopped Frozen Green Sweet Peppers:

• Raw Young Pigeonpeas have 7.8 times more Vitamin B1, 5.5 times more Vitamin B2, 2 times more Vitamin B3, 29.6 times more Vitamin B5 and 17.3 times more Vitamin B9 than Boiled Chopped Frozen Green Sweet Peppers.
• While Boiled Chopped Frozen Green Sweet Peppers contain 5 times more Vitamin A and 1.6 times more Vitamin B6 than Raw Young Pigeonpeas.
• Both Raw Young Pigeonpeas and Boiled Chopped Frozen Green Sweet Peppers have similar amounts of Vitamin C per 1 lb.
• Both Raw 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 Young Pigeonpeas vs Cooked Chopped Frozen Green Sweet Peppers:

• Raw Young Pigeonpeas have 5.3 times more Calcium, 3 times more Copper, 3.1 times more Iron, 9.7 times more Magnesium, 5.9 times more Manganese, 9.8 times more Phosphorus, 7.7 times more Potassium, 7.5 times more Selenium and 20.8 times more Zinc than Boiled Chopped Frozen Green Sweet Peppers.
• While Boiled Chopped Frozen Green Sweet Peppers contain 1.4 times more Water than Raw Young Pigeonpeas.

Comparison of macro-nutrients per 1 pound:

• Raw Young Pigeonpeas have 7.6 times more Energy, 9.1 times more Fat, 13.1 times more Saturated Fat, 4.2 times more Omega 3, 9.3 times more Omega 6, 6.1 times more Carbohydrate, 5.7 times more Fiber and 7.6 times more Protein than Boiled Chopped Frozen Green Sweet Peppers.
• Both Raw Young Pigeonpeas as well as Boiled Chopped Frozen Green Sweet Peppers have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.