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

Weight per 300 calories

• Boiled Young Pigeonpeas: 270g
• Sauteed Green Sweet Peppers: 259g

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

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

Macros Ratio

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

Macro Nutrients

	Boiled Young Pigeonpeas	Sauteed Green Sweet Peppers	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.68g	31.6% 30.6g	97g per day for Men 19-50 years
Saturated Fat	3.1% 0.99g	13% 4.1g	32g per day for Men 19-50 years
Omega 3	6.6% 0.11g	124% 2g	1.6g per day for Men 19-50 years
Omega 6	13.7% 2.32g	78% 13.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.5% 52.7g	8.4% 11g	130g per day for Men 19-50 years
Sugars	9.25% 6.7g	7.74% 5.6g	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	NA	3.85% 2.8g	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	% 2.8g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	30% 11.4g	12.3% 4.66g	38g per day for Men 19-50 years
Protein	28.8% 16g	3.6% 2g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Pigeonpeas	Sauteed Green Sweet Peppers	Recommended Dietary Allowance
Vitamin A	0.6% 5.4μg	4.02% 36.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79% 0.95mg	9.05% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.5% 0.45mg	9.55% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.4% 5.8mg	9.4% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	5.74% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	39% 0.51mg	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	67.6% 270μg	1.3% 5.17μg	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	84.4% 76mg	509% 458mg	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	5.77% 0.86mg	24% 3.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	44.6% 53.5μg	46% 55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Pigeonpeas	Sauteed Green Sweet Peppers	Recommended Dietary Allowance
Calcium	11% 111mg	2.07% 20.7mg	1000mg per day for Men 19-50 years
Copper	31.5% 0.28mg	4.9% 0.044mg	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	53% 4.24mg	9.7% 0.78mg	8mg per day for Men 19-50 years
Magnesium	25.7% 108mg	4.93% 20.7mg	420mg per day for Men 19-50 years
Manganese	53% 1.2mg	6.97% 0.16mg	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	45.6% 319mg	5.54% 38.8mg	700mg per day for Men 19-50 years
Potassium	36.2% 1232mg	10% 347mg	3400mg per day for Men 19-50 years
Selenium	5.9% 3.24μg	2.82% 1.55μg	55μg per day for Men 19-50 years
Sodium	0.9% 13.5mg	2.93% 44mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	5.24% 194g	5.78% 214g	3700g per day for Men 19-50 years

Boiled Young Pigeonpeas VS Sauteed Green Sweet Peppers Nutrients Per 300 Kcal

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

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

• 300 calories of Boiled Young Pigeonpeas have 8.7 times more Vitamin B1, 3.6 times more Vitamin B2, 3.9 times more Vitamin B3, 5.9 times more Vitamin B5 and 52.3 times more Vitamin B9 than Sauteed Green Sweet Peppers.
• While 300 kcal of Sauteed Green Sweet Peppers contain 3.5 times more Vitamin B6, 6 times more Vitamin C and 4.2 times more Vitamin E than Boiled and Drained Young Pigeonpeas.
• Both Boiled Young Pigeonpeas and Sauteed Green Sweet Peppers provide similar amounts of Vitamin K per 300 calories.
• 300 calories of Boiled Young Pigeonpeas have insufficient amounts of Vitamin E
• 300 calories of Sauteed Green Sweet Peppers have insufficient amounts of Vitamin B5 and Vitamin B9
• Both Boiled and Drained Young Pigeonpeas as well as Sauteed Green Sweet Peppers have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Boiled Young Pigeonpeas have 5.4 times more Calcium, 6.5 times more Copper, 5.5 times more Iron, 5.2 times more Magnesium, 7.6 times more Manganese, 8.2 times more Phosphorus, 3.6 times more Potassium and 14.3 times more Zinc than Sauteed Green Sweet Peppers.
• 300 calories of Sauteed Green Sweet Peppers lack sufficient amounts of Calcium, Copper, Magnesium, Phosphorus and Zinc
• Both Boiled and Drained Young Pigeonpeas as well as Sauteed Green Sweet Peppers lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Young Pigeonpeas have 4.8 times more Carbohydrate, 2.4 times more Fiber and 8 times more Protein than Sauteed Green Sweet Peppers.
• While 300 kcal of Sauteed Green Sweet Peppers contain 8.3 times more Fat, 4.2 times more Saturated Fat, 18.9 times more Omega 3 and 5.7 times more Omega 6 than Boiled and Drained Young Pigeonpeas.
• Both Boiled Young Pigeonpeas and Sauteed Green Sweet Peppers offer comparable quantities of Energy and Sugars per 300 calories.
• 300 calories of Sauteed Green Sweet Peppers provide inadequate amounts of Protein