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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Raw Young Pigeonpeas have 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.
• While Sauteed Green Sweet Peppers contain 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.
• Both Raw Young Pigeonpeas and Sauteed Green Sweet Peppers have similar amounts of Vitamin K per 7 oz.
• Both Raw Young Pigeonpeas as well as Sauteed Green Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Raw Young Pigeonpeas have 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.
• While Sauteed Green Sweet Peppers contain 3.4 times more Sodium and 1.3 times more Water than Raw Young Pigeonpeas.

Comparison of macro-nutrients per 7 ounces:

• Raw Young Pigeonpeas have 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.
• While Sauteed Green Sweet Peppers contain 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.
• Both Raw Young Pigeonpeas and Sauteed Green Sweet Peppers have similar amounts of Energy per 7 oz.
• Both Raw Young Pigeonpeas as well as Sauteed Green Sweet Peppers have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.