Comparing Nutrients in 5 ounces Tomatoes VS Young Pigeonpeas

Macros Ratio

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

Macro Nutrients

	Tomatoes	Young Pigeonpeas	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	6.65% 193kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	2.4% 2.32g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	1.57% 0.5g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	3.37% 0.054g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	6.96% 1.2g	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	26% 34g	130g per day for Men 19-50 years
Sugars	5.14% 3.73g	5.87% 4.25g	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	19% 7.23g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	18.2% 10.2g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Young Pigeonpeas	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	47.2% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.26% 0.84mg	19.5% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.52% 0.13mg	19.3% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	7.4% 0.096mg	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	61.3% 245μg	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	61.4% 55.3mg	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	3.7% 0.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.33% 11μg	28.3% 34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Young Pigeonpeas	Recommended Dietary Allowance
Calcium	1.4% 14mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	9.3% 0.084mg	21% 0.19mg	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	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	7.03% 0.16mg	35.4% 0.81mg	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	25.7% 180mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	23% 782mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.87% 2.13μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	13.4% 1.47mg	11mg per day for Men 19-50 years
Water	3.62% 134g	2.52% 93g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 14 times more Vitamin A and 1.4 times more Vitamin E than Raw Young Pigeonpeas.
• While Raw Young Pigeonpeas contain 10.8 times more Vitamin B1, 8.9 times more Vitamin B2, 3.7 times more Vitamin B3, 7.6 times more Vitamin B5, 11.5 times more Vitamin B9, 2.8 times more Vitamin C and 3 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Young Pigeonpeas have similar amounts of Vitamin B6 per 5 oz.
• Both Raw Ripe Red Tomatoes as well as Raw Young Pigeonpeas have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Tomatoes vs Young Pigeonpeas:

• Raw Ripe Red Tomatoes have 1.4 times more Water than Raw Young Pigeonpeas.
• While Raw Young Pigeonpeas contain 4.2 times more Calcium, 2.3 times more Copper, 5.9 times more Iron, 6.2 times more Magnesium, 5 times more Manganese, 5.3 times more Phosphorus, 2.3 times more Potassium, more Selenium and 6.1 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 5 ounces:

• Raw Young Pigeonpeas contain 7.6 times more Energy, 8.2 times more Fat, 12.6 times more Saturated Fat, 12.7 times more Omega 3, 10.4 times more Omega 6, 6.1 times more Carbohydrate, 4.3 times more Fiber and 8.2 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Young Pigeonpeas have similar amounts of Sugars per 5 oz.
• Both Raw Ripe Red Tomatoes as well as Raw Young Pigeonpeas have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.