Comparing Nutrients in 7 ounces Young Pigeonpeas VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Young Pigeonpeas	21%	11%	68%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Young Pigeonpeas	Tomato Paste	Recommended Dietary Allowance
Energy	9.3% 270kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	3.36% 3.25g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	9.75% 1.66g	1.77% 0.3g	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	29% 37.5g	130g per day for Men 19-50 years
Sugars	8.2% 5.95g	33.3% 24g	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	16% 11.6g	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	% 11.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.6g	g per day for Men 19-50 years
Fiber	26.6% 10g	21.4% 8.14g	38g per day for Men 19-50 years
Protein	25.5% 14.3g	15.3% 8.57g	56g per day for Men 19-50 years

Vitamins

	Young Pigeonpeas	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.37mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	33% 0.43mg	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	5.95% 24μg	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	48.3% 43.5mg	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	57% 8.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	39.7% 47.6μg	19% 22.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Pigeonpeas	Tomato Paste	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	29.5% 0.27mg	80.5% 0.72mg	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	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	49.5% 1.14mg	26% 0.6mg	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	23.5% 165mg	700mg per day for Men 19-50 years
Potassium	32.2% 1095mg	59% 2012mg	3400mg per day for Men 19-50 years
Selenium	5.4% 2.98μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	18.8% 2.06mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	3.53% 131g	3.94% 146g	3700g per day for Men 19-50 years

Nutrient Comparison: Young Pigeonpeas VS Tomato Paste per 7 oz

Compare the macro and micronutrient content in 7 oz of Young Pigeonpeas versus 7 oz of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Young Pigeonpeas vs Tomato Paste:

• 7 ounces of Young Pigeonpeas have 6.7 times more Vitamin B1, 4.8 times more Vitamin B5, 14.4 times more Vitamin B9, 1.8 times more Vitamin C and 2.1 times more Vitamin K than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 25.3 times more Vitamin A, 1.4 times more Vitamin B3, 3.2 times more Vitamin B6 and 11 times more Vitamin E than Raw Young Pigeonpeas.
• Both Young Pigeonpeas and Tomato Paste provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Young Pigeonpeas have insufficient amounts of Vitamin A
• Both Raw Young Pigeonpeas as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Young Pigeonpeas vs Tomato Paste:

• 7 ounces of Young Pigeonpeas have 1.6 times more Magnesium, 1.9 times more Manganese, 1.5 times more Phosphorus and 1.7 times more Zinc than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 2.7 times more Copper, 1.9 times more Iron, 1.8 times more Potassium, 3.5 times more Selenium and 11.8 times more Sodium than Raw Young Pigeonpeas.
• Both Young Pigeonpeas and Tomato Paste contain similar levels of Calcium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Young Pigeonpeas have 1.7 times more Energy, 5.4 times more Omega 3, 5.5 times more Omega 6, 1.3 times more Carbohydrate, 1.2 times more Fiber and 1.7 times more Protein than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 4.1 times more Sugars than Raw Young Pigeonpeas.
• 7 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6