Comparing Nutrients in 5 ounces Stewed Canned Tomatoes VS Boiled Young Pigeonpeas

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Boiled Young Pigeonpeas	21%	11%	68%

Macro Nutrients

	Stewed Canned Tomatoes	Boiled Young Pigeonpeas	Recommended Dietary Allowance
Energy	1.27% 37kcal	5.43% 157kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	2% 1.93g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	3.46% 0.055g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.1g	7.17% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.75% 8.77g	21.3% 27.6g	130g per day for Men 19-50 years
Sugars	6.9% 5g	4.85% 3.5g	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	3.68% 2.66g	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	% 2.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.028g	NA	g per day for Men 19-50 years
Fiber	3.73% 1.4g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	15% 8.45g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Boiled Young Pigeonpeas	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.43% 0.065mg	41.3% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	19% 3.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.23% 0.16mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.85% 0.024mg	5.78% 0.075mg	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	1.77% 7.1μg	35.4% 142μg	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	12.4% 11mg	44.3% 40mg	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	7.84% 1.18mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	23.4% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Boiled Young Pigeonpeas	Recommended Dietary Allowance
Calcium	4.8% 48mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	16.5% 0.15mg	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	23.6% 1.9mg	28% 2.23mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	13.5% 56.7mg	420mg per day for Men 19-50 years
Manganese	3.64% 0.084mg	27.8% 0.64mg	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	4.05% 28.3mg	24% 167mg	700mg per day for Men 19-50 years
Potassium	8.63% 293mg	19% 646mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	10.6% 1.16mg	11mg per day for Men 19-50 years
Water	3.5% 130g	2.75% 102g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Boiled Young Pigeonpeas per 5 oz

Compare the macro and micronutrient content in 5 oz of Stewed Canned Tomatoes versus 5 oz of Boiled Young Pigeonpeas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Stewed Canned Tomatoes vs Boiled Young Pigeonpeas:

• 5 ounces of Stewed Canned Tomatoes have 2.6 times more Vitamin E than Boiled Young Pigeonpeas.
• While 5 oz of Boiled and Drained Young Pigeonpeas contain 7.6 times more Vitamin B1, 4.7 times more Vitamin B2, 3 times more Vitamin B3, 5.5 times more Vitamin B5, 3.1 times more Vitamin B6, 20 times more Vitamin B9, 3.6 times more Vitamin C and 8.3 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled and Drained Young Pigeonpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Stewed Canned Tomatoes vs Boiled Young Pigeonpeas:

• 5 ounces of Stewed Canned Tomatoes have 44.2 times more Sodium and 1.3 times more Water than Boiled Young Pigeonpeas.
• While 5 oz of Boiled and Drained Young Pigeonpeas contain 3.3 times more Magnesium, 7.6 times more Manganese, 5.9 times more Phosphorus, 2.2 times more Potassium, 2 times more Selenium and 4.8 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Boiled Young Pigeonpeas contain similar levels of Calcium, Copper and Iron per five ounces.
• 5 ounces of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Stewed Canned Tomatoes have 1.4 times more Sugars than Boiled Young Pigeonpeas.
• While 5 oz of Boiled and Drained Young Pigeonpeas contain 4.3 times more Energy, 13 times more Omega 3, 11.6 times more Omega 6, 3.1 times more Carbohydrate, 4.2 times more Fiber and 6.5 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein