Comparing Nutrients in 300 calories Sauteed Green Sweet Peppers VS Young Pigeonpeas

Weight per 300 calories

• Sauteed Green Sweet Peppers: 259g
• Young Pigeonpeas: 221g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 300 calories - Sauteed Green Sweet Peppers or Young Pigeonpeas?

Macros Ratio

	Protein	Fat	Carbs
Sauteed Green Sweet Peppers	2%	84%	14%
Young Pigeonpeas	21%	11%	68%

Macro Nutrients

	Sauteed Green Sweet Peppers	Young Pigeonpeas	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	31.6% 30.6g	3.73% 3.6g	97g per day for Men 19-50 years
Saturated Fat	13% 4.1g	2.44% 0.78g	32g per day for Men 19-50 years
Omega 3	124% 2g	5.24% 0.084g	1.6g per day for Men 19-50 years
Omega 6	78% 13.3g	11% 1.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.4% 11g	40.5% 52.7g	130g per day for Men 19-50 years
Sugars	7.74% 5.6g	9.13% 6.6g	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	3.85% 2.8g	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	% 2.8g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	12.3% 4.66g	29.6% 11.3g	38g per day for Men 19-50 years
Protein	3.6% 2g	28.4% 16g	56g per day for Men 19-50 years

Vitamins

	Sauteed Green Sweet Peppers	Young Pigeonpeas	Recommended Dietary Allowance
Vitamin A	4.02% 36.2μg	0.74% 6.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.05% 0.11mg	73.5% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.55% 0.12mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.4% 1.5mg	30.3% 4.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.74% 0.29mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	11.5% 0.15mg	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	1.3% 5.17μg	95% 382μg	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	509% 458mg	96% 86mg	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	24% 3.62mg	5.74% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46% 55μg	44% 53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sauteed Green Sweet Peppers	Young Pigeonpeas	Recommended Dietary Allowance
Calcium	2.07% 20.7mg	9.26% 93mg	1000mg per day for Men 19-50 years
Copper	4.9% 0.044mg	33% 0.3mg	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	9.7% 0.78mg	44% 3.53mg	8mg per day for Men 19-50 years
Magnesium	4.93% 20.7mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	6.97% 0.16mg	55% 1.27mg	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	5.54% 38.8mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	10% 347mg	36% 1218mg	3400mg per day for Men 19-50 years
Selenium	2.82% 1.55μg	6% 3.3μg	55μg per day for Men 19-50 years
Sodium	2.93% 44mg	0.74% 11mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	5.78% 214g	3.93% 145g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sauteed Green Sweet Peppers vs Young Pigeonpeas:

• Sauteed Green Sweet Peppers have 5.5 times more Vitamin A, 3.4 times more Vitamin B6, 5.3 times more Vitamin C and 4.2 times more Vitamin E than Raw Young Pigeonpeas.
• While Raw Young Pigeonpeas contain 8.1 times more Vitamin B1, 3 times more Vitamin B2, 3.2 times more Vitamin B3, 5.2 times more Vitamin B5 and 73.8 times more Vitamin B9 than Sauteed Green Sweet Peppers.
• Both Sauteed Green Sweet Peppers and Raw Young Pigeonpeas have similar amounts of Vitamin K per 300 kcal.
• Both Sauteed Green Sweet Peppers as well as Raw Young Pigeonpeas have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sauteed Green Sweet Peppers vs Young Pigeonpeas:

• Sauteed Green Sweet Peppers have 1.5 times more Water than Raw Young Pigeonpeas.
• While Raw Young Pigeonpeas contain 4.5 times more Calcium, 6.7 times more Copper, 4.5 times more Iron, 7.3 times more Magnesium, 7.9 times more Manganese, 7.2 times more Phosphorus, 3.5 times more Potassium, 2.1 times more Selenium and 14.8 times more Zinc than Sauteed Green Sweet Peppers.

Comparison of macro-nutrients per 300 calories:

• Sauteed Green Sweet Peppers have 8.5 times more Fat, 5.3 times more Saturated Fat, 23.8 times more Omega 3 and 7.2 times more Omega 6 than Raw Young Pigeonpeas.
• While Raw Young Pigeonpeas contain 4.8 times more Carbohydrate, 2.4 times more Fiber and 7.9 times more Protein than Sauteed Green Sweet Peppers.
• Both Sauteed Green Sweet Peppers and Raw Young Pigeonpeas have similar amounts of Energy and Sugars per 300 kcal.
• Both Sauteed Green Sweet Peppers as well as Raw Young Pigeonpeas have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.