Comparing Nutrients in 7 ounces Tomatoes VS Pigeon Peas

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Pigeon Peas	25%	4%	71%

Macro Nutrients

	Tomatoes	Pigeon Peas	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	23.5% 681kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	3.05% 2.96g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	2.05% 0.65g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	4.34% 0.069g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	9.1% 1.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.94% 7.7g	96% 125g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	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	3.75% 2.7g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	6.27% 2.4g	78.3% 29.8g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	77% 43g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Pigeon Peas	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	106% 1.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	36.8% 5.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	50.4% 2.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	43.2% 0.56mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	3.1% 0.93μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.44% 29.8μg	226% 905μg	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	30.2% 27mg	0% 0mg	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	7.14% 1.07mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Pigeon Peas	Recommended Dietary Allowance
Calcium	2% 20mg	25.8% 258mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	233% 2.1mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.56μg	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	6.7% 0.54mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	86.5% 363mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	155% 3.55mg	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	6.8% 47.6mg	104% 728mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	81.2% 2762mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	29.6% 16.3μg	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	3.07% 0.34mg	49.8% 5.48mg	11mg per day for Men 19-50 years
Water	5.07% 188g	0.57% 21g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes VS Pigeon Peas per 7 oz

Compare the macro and micronutrient content in 7 oz of Tomatoes versus 7 oz of Pigeon Peas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Tomatoes vs Pigeon Peas :

• 7 ounces of Tomatoes have 42 times more Vitamin A and more Vitamin C than Pigeon Peas .
• While 7 oz of Raw Pigeon Peas contain 17.4 times more Vitamin B1, 9.8 times more Vitamin B2, 5 times more Vitamin B3, 14.3 times more Vitamin B5, 3.5 times more Vitamin B6 and 30.4 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• 7 ounces of Tomatoes have insufficient amounts of Vitamin B2 and Vitamin B5
• 7 ounces of Pigeon Peas have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Ripe Red Tomatoes as well as Raw Pigeon Peas have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomatoes vs Pigeon Peas :

• 7 ounces of Tomatoes have 8.9 times more Water than Pigeon Peas .
• While 7 oz of Raw Pigeon Peas contain 13 times more Calcium, 17.9 times more Copper, 19.4 times more Iron, 16.6 times more Magnesium, 15.7 times more Manganese, 15.3 times more Phosphorus, 5.9 times more Potassium, more Selenium and 16.2 times more Zinc than Raw Ripe Red Tomatoes.
• 7 ounces of Tomatoes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Pigeon Peas contain 19.1 times more Energy, 11.7 times more Omega 3, 9.7 times more Omega 6, 16.1 times more Carbohydrate, 12.5 times more Fiber and 24.7 times more Protein than Raw Ripe Red Tomatoes.
• 7 ounces of Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein