Comparing Nutrients in 7 ounces Sauteed Green Sweet Peppers VS Young Pigeonpeas

Macros Ratio

	Protein	Fat	Carbs
Sauteed Green Sweet Peppers	2%	84%	14%
Young Pigeonpeas	21%	11%	68%

Macro Nutrients

	Sauteed Green Sweet Peppers	Young Pigeonpeas	Recommended Dietary Allowance
Energy	7.94% 230kcal	9.3% 270kcal	2900kcal per day for Men 19-50 years
Fat	24.2% 23.5g	3.36% 3.25g	97g per day for Men 19-50 years
Saturated Fat	9.86% 3.16g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	96% 1.53g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	60% 10g	9.75% 1.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.44% 8.37g	36.5% 47.4g	130g per day for Men 19-50 years
Sugars	5.94% 4.3g	8.2% 5.95g	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	2.96% 2.14g	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	% 2.16g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	26.6% 10g	38g per day for Men 19-50 years
Protein	2.76% 1.55g	25.5% 14.3g	56g per day for Men 19-50 years

Vitamins

	Sauteed Green Sweet Peppers	Young Pigeonpeas	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.95% 0.083mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.2% 1.15mg	27.3% 4.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	10.4% 0.13mg	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	0.99% 3.97μg	86% 343μg	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	390% 351mg	86% 77.4mg	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	18.5% 2.78mg	5.16% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	35.2% 42.3μg	39.7% 47.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sauteed Green Sweet Peppers	Young Pigeonpeas	Recommended Dietary Allowance
Calcium	1.6% 16mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	3.75% 0.034mg	29.5% 0.27mg	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	7.44% 0.6mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	5.35% 0.12mg	49.5% 1.14mg	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	4.25% 29.8mg	36% 252mg	700mg per day for Men 19-50 years
Potassium	7.82% 266mg	32.2% 1095mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	18.8% 2.06mg	11mg per day for Men 19-50 years
Water	4.43% 164g	3.53% 131g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Sauteed Green Sweet Peppers vs Young Pigeonpeas:

• Sauteed Green Sweet Peppers have 4.7 times more Vitamin A, 2.9 times more Vitamin B6, 4.5 times more Vitamin C and 3.6 times more Vitamin E than Raw Young Pigeonpeas.
• While Raw Young Pigeonpeas contain 9.5 times more Vitamin B1, 3.5 times more Vitamin B2, 3.8 times more Vitamin B3, 6.1 times more Vitamin B5 and 86.5 times more Vitamin B9 than Sauteed Green Sweet Peppers.
• Both Sauteed Green Sweet Peppers and Raw Young Pigeonpeas have similar amounts of Vitamin K per 7 oz.
• Both Sauteed Green Sweet Peppers as well as Raw Young Pigeonpeas have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Sauteed Green Sweet Peppers vs Young Pigeonpeas:

• Sauteed Green Sweet Peppers have 3.4 times more Sodium and 1.3 times more Water than Raw Young Pigeonpeas.
• While Raw Young Pigeonpeas contain 5.3 times more Calcium, 7.9 times more Copper, 5.3 times more Iron, 8.5 times more Magnesium, 9.3 times more Manganese, 8.5 times more Phosphorus, 4.1 times more Potassium, 2.5 times more Selenium and 17.3 times more Zinc than Sauteed Green Sweet Peppers.

Comparison of macro-nutrients per 7 ounces:

• Sauteed Green Sweet Peppers have 7.2 times more Fat, 4.5 times more Saturated Fat, 20.3 times more Omega 3 and 6.1 times more Omega 6 than Raw Young Pigeonpeas.
• While Raw Young Pigeonpeas contain 5.7 times more Carbohydrate, 1.4 times more Sugars, 2.8 times more Fiber and 9.2 times more Protein than Sauteed Green Sweet Peppers.
• Both Sauteed Green Sweet Peppers and Raw Young Pigeonpeas have similar amounts of Energy per 7 oz.
• Both Sauteed Green Sweet Peppers as well as Raw Young Pigeonpeas have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.