Comparing Nutrients in 500 calories Boiled Young Pigeonpeas VS Tomato Paste

Weight per 500 calories

• Boiled Young Pigeonpeas: 451g
• Tomato Paste: 610g

Boiled Young Pigeonpeas have 1.4 times more energy per 100g than Tomato Paste. It has average energy density when compared to other foods. Canned Tomato Paste having average energy density.

Discover which food has more nutrients per 500 calories - Boiled Young Pigeonpeas or Tomato Paste?

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Pigeonpeas	21%	11%	68%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Boiled Young Pigeonpeas	Tomato Paste	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.3% 6.13g	2.95% 2.87g	97g per day for Men 19-50 years
Saturated Fat	5.14% 1.64g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	2.67% 0.043g	1.6g per day for Men 19-50 years
Omega 6	22.8% 3.87g	5.45% 0.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67.5% 87.8g	88.7% 115g	130g per day for Men 19-50 years
Sugars	15.4% 11g	102% 74.3g	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	49.2% 35.7g	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	% 35g	g per day for Men 19-50 years
Sucrose	NA	% 1.83g	g per day for Men 19-50 years
Fiber	49.8% 19g	65.8% 25g	38g per day for Men 19-50 years
Protein	48% 27g	47% 26.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Pigeonpeas	Tomato Paste	Recommended Dietary Allowance
Vitamin A	1% 9μg	51.5% 463μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	131% 1.58mg	30.5% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.5% 0.75mg	71.8% 0.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.6% 9.7mg	117% 18.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56.8% 2.84mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.4% 0.24mg	101% 1.3mg	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% 450μg	18.3% 73μg	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	141% 127mg	148% 134mg	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	9.6% 1.44mg	175% 26.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	74.3% 89μg	58% 69.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Pigeonpeas	Tomato Paste	Recommended Dietary Allowance
Calcium	18.5% 185mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	52.6% 0.47mg	247% 2.23mg	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	88.4% 7.07mg	227% 18mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	88.3% 2.03mg	80% 1.84mg	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% 532mg	72.3% 506mg	700mg per day for Men 19-50 years
Potassium	60.4% 2054mg	182% 6183mg	3400mg per day for Men 19-50 years
Selenium	9.83% 5.4μg	58.8% 32.3μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.5mg	24% 360mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	35% 3.84mg	11mg per day for Men 19-50 years
Water	8.74% 323g	12% 448g	3700g per day for Men 19-50 years

Boiled Young Pigeonpeas VS Tomato Paste Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Young Pigeonpeas or Tomato Paste?

Lets compare vitamin content per 500 calories of Boiled Young Pigeonpeas vs Tomato Paste:

• 500 calories of Boiled Young Pigeonpeas have 4.3 times more Vitamin B1, 3.3 times more Vitamin B5, 6.2 times more Vitamin B9 and 1.3 times more Vitamin K than Tomato Paste.
• While 500 kcal of Canned Tomato Paste contain 51.4 times more Vitamin A, 1.9 times more Vitamin B3, 5.5 times more Vitamin B6 and 18.2 times more Vitamin E than Boiled and Drained Young Pigeonpeas.
• Both Boiled Young Pigeonpeas and Tomato Paste provide similar amounts of Vitamin B2 and Vitamin C per 500 calories.
• 500 calories of Boiled Young Pigeonpeas have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled and Drained Young Pigeonpeas as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Young Pigeonpeas vs Tomato Paste:

• 500 kcal of Canned Tomato Paste contain 4.7 times more Copper, 2.6 times more Iron, 1.4 times more Magnesium, 3 times more Potassium, 6 times more Selenium, 16 times more Sodium and 1.4 times more Water than Boiled and Drained Young Pigeonpeas.
• Both Boiled Young Pigeonpeas and Tomato Paste contain similar levels of Calcium, Manganese, Phosphorus and Zinc per 500 calories.
• 500 calories of Boiled Young Pigeonpeas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Young Pigeonpeas have 4.1 times more Omega 3 and 4.2 times more Omega 6 than Tomato Paste.
• While 500 kcal of Canned Tomato Paste contain 1.3 times more Carbohydrate, 6.6 times more Sugars and 1.3 times more Fiber than Boiled and Drained Young Pigeonpeas.
• Both Boiled Young Pigeonpeas and Tomato Paste offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6