Comparing Nutrients in 7 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	7.6% 220kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	2.26% 0.72g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	4.84% 0.077g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	1.05% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.8% 38.7g	5.95% 7.74g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	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	22% 8.33g	4.7% 1.8g	38g per day for Men 19-50 years
Protein	21% 12g	3.37% 1.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Pigeonpeas	Cooked Chopped Frozen Green Sweet Peppers	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	3.3% 29.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.69mg	8.43% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.3% 0.33mg	4.73% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.7% 4.27mg	13.4% 2.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	0.91% 0.046mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.1% 0.11mg	16.5% 0.21mg	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	49.6% 198μg	4.96% 20μg	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	62% 55.8mg	91% 81.8mg	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	4.23% 0.64mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.7% 39.3μg	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	8.14% 81.4mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	9.7% 0.087mg	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	39% 3.1mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	8.37% 0.19mg	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	33.5% 234mg	3.7% 25.8mg	700mg per day for Men 19-50 years
Potassium	26.6% 905mg	4.2% 143mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	3.85% 142g	5.08% 188g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 oz.

Comparing minerals per 7 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 7 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 7 oz.