Comparing Nutrients in 500 calories Tomatoes VS Boiled Young Pigeonpeas with Salt

Weight per 500 calories

• Tomatoes: 2778g
• Boiled Young Pigeonpeas with Salt: 451g

Boiled and Drained Young Pigeonpeas with Salt have 6.2 times more energy per unit of mass than Raw Ripe Red Tomatoes, which is average in comparison to other foods. Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Tomatoes or Boiled Young Pigeonpeas with Salt?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Boiled Young Pigeonpeas with Salt	21%	11%	68%

Macro Nutrients

	Tomatoes	Boiled Young Pigeonpeas with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.73% 5.56g	6.3% 6.13g	97g per day for Men 19-50 years
Saturated Fat	2.43% 0.78g	5.14% 1.64g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	13% 2.22g	22.8% 3.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	67.5% 87.8g	130g per day for Men 19-50 years
Sugars	101% 73g	15.4% 11g	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	52.5% 38g	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	% 34.7g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	87.7% 33.3g	49.8% 19g	38g per day for Men 19-50 years
Protein	43.7% 24.4g	48% 27g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Boiled Young Pigeonpeas with Salt	Recommended Dietary Allowance
Vitamin A	130% 1167μg	1% 9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85.6% 1.03mg	131% 1.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.6% 0.53mg	57.5% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	60.6% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.4% 2.47mg	56.8% 2.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	171% 2.22mg	18.4% 0.24mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	43.4% 13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	104% 417μg	113% 450μg	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	423% 381mg	141% 127mg	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	100% 15mg	9.6% 1.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	183% 219μg	74.3% 89μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Boiled Young Pigeonpeas with Salt	Recommended Dietary Allowance
Calcium	27.8% 278mg	18.5% 185mg	1000mg per day for Men 19-50 years
Copper	182% 1.64mg	52.6% 0.47mg	0.9mg per day for Men 19-50 years
Fluoride	1.6% 64μg	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	94% 7.5mg	88.4% 7.07mg	8mg per day for Men 19-50 years
Magnesium	72.8% 306mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	138% 3.17mg	88.3% 2.03mg	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	95% 667mg	76% 532mg	700mg per day for Men 19-50 years
Potassium	194% 6583mg	60.4% 2054mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	9.83% 5.4μg	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	72% 1081mg	1500mg per day for Men 19-50 years
Zinc	43% 4.72mg	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	71% 2626g	8.74% 323g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Tomatoes vs Boiled Young Pigeonpeas with Salt:

• Raw Ripe Red Tomatoes have 129.5 times more Vitamin A, 1.7 times more Vitamin B3, 9.3 times more Vitamin B6, 3 times more Vitamin C, 10.4 times more Vitamin E and 2.5 times more Vitamin K than Boiled and Drained Young Pigeonpeas with Salt.
• While Boiled and Drained Young Pigeonpeas with Salt contain 1.5 times more Vitamin B1 and 1.4 times more Vitamin B2 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled and Drained Young Pigeonpeas with Salt have similar amounts of Vitamin B5 and Vitamin B9 per 500 kcal.
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained Young Pigeonpeas with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Tomatoes vs Boiled Young Pigeonpeas with Salt:

• Raw Ripe Red Tomatoes have 1.5 times more Calcium, 3.5 times more Copper, 1.7 times more Magnesium, 1.6 times more Manganese, 1.3 times more Phosphorus, 3.2 times more Potassium, 1.3 times more Zinc and 8.1 times more Water than Boiled and Drained Young Pigeonpeas with Salt.
• While Boiled and Drained Young Pigeonpeas with Salt contain more Selenium and 7.8 times more Sodium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled and Drained Young Pigeonpeas with Salt have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Ripe Red Tomatoes have 1.2 times more Carbohydrate, 6.5 times more Sugars and 1.8 times more Fiber than Boiled and Drained Young Pigeonpeas with Salt.
• While Boiled and Drained Young Pigeonpeas with Salt contain 2.1 times more Saturated Fat, 2.1 times more Omega 3 and 1.7 times more Omega 6 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled and Drained Young Pigeonpeas with Salt have similar amounts of Energy, Fat and Protein per 500 kcal.
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained Young Pigeonpeas with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.