Comparing Nutrients in 5 ounces Tomatoes VS Pigeon Peas

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Pigeon Peas	25%	4%	71%

Macro Nutrients

	Tomatoes	Pigeon Peas	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	16.8% 486kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	2.18% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	6.5% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.24% 5.5g	68.5% 89g	130g per day for Men 19-50 years
Sugars	5.14% 3.73g	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	2.68% 1.94g	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	% 1.77g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	4.48% 1.7g	56% 21.3g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	55% 30.8g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Pigeon Peas	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	76% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	20.4% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.26% 0.84mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.52% 0.13mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	2.2% 0.66μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.3% 21.3μg	162% 646μg	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	21.6% 19.4mg	0% 0mg	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	5.1% 0.77mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.33% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Pigeon Peas	Recommended Dietary Allowance
Calcium	1.4% 14mg	18.4% 184mg	1000mg per day for Men 19-50 years
Copper	9.3% 0.084mg	166% 1.5mg	0.9mg per day for Men 19-50 years
Fluoride	0.082% 3.26μg	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	4.8% 0.38mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	61.8% 259mg	420mg per day for Men 19-50 years
Manganese	7.03% 0.16mg	110% 2.54mg	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	4.86% 34mg	74.3% 520mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	58% 1973mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	21% 11.6μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	35.6% 3.9mg	11mg per day for Men 19-50 years
Water	3.62% 134g	0.41% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes VS Pigeon Peas per 5 oz

Compare the macro and micronutrient content in 5 oz of Tomatoes versus 5 oz of Pigeon Peas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tomatoes vs Pigeon Peas :

• 5 ounces of Tomatoes have 42 times more Vitamin A and more Vitamin C than Pigeon Peas .
• While 5 oz of Raw Pigeon Peas contain 17.4 times more Vitamin B1, 9.8 times more Vitamin B2, 5 times more Vitamin B3, 14.3 times more Vitamin B5, 3.5 times more Vitamin B6 and 30.4 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• 5 ounces of Tomatoes have insufficient amounts of Vitamin B2 and Vitamin B5
• 5 ounces of Pigeon Peas have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Ripe Red Tomatoes as well as Raw Pigeon Peas have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tomatoes vs Pigeon Peas :

• 5 ounces of Tomatoes have 8.9 times more Water than Pigeon Peas .
• While 5 oz of Raw Pigeon Peas contain 13 times more Calcium, 17.9 times more Copper, 19.4 times more Iron, 16.6 times more Magnesium, 15.7 times more Manganese, 15.3 times more Phosphorus, 5.9 times more Potassium, more Selenium and 16.2 times more Zinc than Raw Ripe Red Tomatoes.
• 5 ounces of Tomatoes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Pigeon Peas contain 19.1 times more Energy, 11.7 times more Omega 3, 9.7 times more Omega 6, 16.1 times more Carbohydrate, 12.5 times more Fiber and 24.7 times more Protein than Raw Ripe Red Tomatoes.
• 5 ounces of Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein