Comparing Nutrients in 5 ounces Boiled Young Pigeonpeas VS Cooked Chopped Frozen Green Sweet Peppers

Macros Ratio

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

Macro Nutrients

	Boiled Young Pigeonpeas	Cooked Chopped Frozen Green Sweet Peppers	Recommended Dietary Allowance
Energy	5.43% 157kcal	0.88% 25.5kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.93g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	3.46% 0.055g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	7.17% 1.2g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.3% 27.6g	4.25% 5.53g	130g per day for Men 19-50 years
Sugars	4.85% 3.5g	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	15.7% 5.95g	3.36% 1.28g	38g per day for Men 19-50 years
Protein	15% 8.45g	2.4% 1.35g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Pigeonpeas	Cooked Chopped Frozen Green Sweet Peppers	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	2.36% 21.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.3% 0.5mg	6.02% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	3.4% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.05mg	9.6% 1.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	0.65% 0.033mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.78% 0.075mg	11.8% 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	35.4% 142μg	3.54% 14μg	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	44.3% 40mg	65% 58.4mg	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	3.02% 0.45mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.4% 28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Pigeonpeas	Cooked Chopped Frozen Green Sweet Peppers	Recommended Dietary Allowance
Calcium	5.8% 58mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	6.93% 0.062mg	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	28% 2.23mg	9.2% 0.74mg	8mg per day for Men 19-50 years
Magnesium	13.5% 56.7mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	27.8% 0.64mg	5.98% 0.14mg	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	24% 167mg	2.63% 18.4mg	700mg per day for Men 19-50 years
Potassium	19% 646mg	3% 102mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.16mg	0.64% 0.071mg	11mg per day for Men 19-50 years
Water	2.75% 102g	3.63% 134g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Young Pigeonpeas vs Cooked Chopped Frozen Green Sweet Peppers:

• Boiled and Drained Young Pigeonpeas have 6.9 times more Vitamin B1, 5.4 times more Vitamin B2, 2 times more Vitamin B3, 27.4 times more Vitamin B5 and 10 times more Vitamin B9 than Boiled Chopped Frozen Green Sweet Peppers.
• While Boiled Chopped Frozen Green Sweet Peppers contain 7.5 times more Vitamin A, 2 times more Vitamin B6 and 1.5 times more Vitamin C than Boiled and Drained Young Pigeonpeas.
• Both Boiled and Drained Young Pigeonpeas as well as Boiled Chopped Frozen Green Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Young Pigeonpeas vs Cooked Chopped Frozen Green Sweet Peppers:

• Boiled and Drained Young Pigeonpeas have 5.1 times more Calcium, 2.4 times more Copper, 3 times more Iron, 5.7 times more Magnesium, 4.6 times more Manganese, 9.1 times more Phosphorus, 6.3 times more Potassium, 6 times more Selenium and 16.4 times more Zinc than Boiled Chopped Frozen Green Sweet Peppers.
• While Boiled Chopped Frozen Green Sweet Peppers contain 1.3 times more Water than Boiled and Drained Young Pigeonpeas.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Young Pigeonpeas have 6.2 times more Energy, 7.6 times more Fat, 13.5 times more Saturated Fat, 4.3 times more Omega 3, 9.6 times more Omega 6, 5 times more Carbohydrate, 4.7 times more Fiber and 6.3 times more Protein than Boiled Chopped Frozen Green Sweet Peppers.
• Both Boiled and Drained Young Pigeonpeas as well as Boiled Chopped Frozen Green Sweet Peppers have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.