Comparing Nutrients in 14 ounces Carob flour VS Common Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Carob flour	5%	2%	93%
Common Cowpeas	27%	3%	70%

Macro Nutrients

	Carob flour	Common Cowpeas	Recommended Dietary Allowance
Energy	30.4% 881kcal	46% 1334kcal	2900kcal per day for Men 19-50 years
Fat	2.66% 2.58g	5.16% 5g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	4.1% 1.3g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	4.95% 0.84g	8% 1.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	271% 353g	183% 238g	130g per day for Men 19-50 years
Sugars	269% 195g	37.8% 27.4g	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	416% 158g	111% 42g	38g per day for Men 19-50 years
Protein	32.7% 18.3g	167% 93g	56g per day for Men 19-50 years

Vitamins

	Carob flour	Common Cowpeas	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	282% 3.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	141% 1.83mg	69% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.53mg	51.5% 8.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.73% 0.19mg	119% 5.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.45mg	109% 1.4mg	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	28.8% 115μg	628% 2512μg	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	0.88% 0.79mg	6.6% 5.95mg	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	16.7% 2.5mg	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carob flour	Common Cowpeas	Recommended Dietary Allowance
Calcium	138% 1381mg	43.7% 437mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	373% 3.35mg	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	146% 11.7mg	410% 33mg	8mg per day for Men 19-50 years
Magnesium	51% 214mg	174% 730mg	420mg per day for Men 19-50 years
Manganese	87.7% 2mg	264% 6.06mg	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	44.8% 314mg	240% 1683mg	700mg per day for Men 19-50 years
Potassium	97% 3282mg	130% 4413mg	3400mg per day for Men 19-50 years
Selenium	38.2% 21μg	65% 35.7μg	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	33% 3.65mg	122% 13.4mg	11mg per day for Men 19-50 years
Water	0.38% 14.2g	1.3% 47.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Carob flour VS Common Cowpeas per 14 oz

Compare the macro and micronutrient content in 14 oz of Carob flour versus 14 oz of Common Cowpeas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Carob flour vs Common Cowpeas:

• 14 ounces of Carob flour have 2 times more Vitamin B2 and 1.6 times more Vitamin E than Common Cowpeas.
• While 14 oz of Raw Common Cowpeas contain 16.1 times more Vitamin B1, 31.9 times more Vitamin B5, 21.8 times more Vitamin B9 and more Vitamin K than Carob flour.
• Both Carob flour and Common Cowpeas provide similar amounts of Vitamin B3 and Vitamin B6 per 14 ounces.
• 14 ounces of Carob flour have insufficient amounts of Vitamin B5 and Vitamin K
• Both Carob flour as well as Raw Common Cowpeas have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Carob flour vs Common Cowpeas:

• 14 ounces of Carob flour have 3.2 times more Calcium and 2.2 times more Sodium than Common Cowpeas.
• While 14 oz of Raw Common Cowpeas contain 1.5 times more Copper, 2.8 times more Iron, 3.4 times more Magnesium, 3 times more Manganese, 5.4 times more Phosphorus, 1.3 times more Potassium, 1.7 times more Selenium and 3.7 times more Zinc than Carob flour.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Carob flour have 1.5 times more Carbohydrate, 7.1 times more Sugars and 3.8 times more Fiber than Common Cowpeas.
• While 14 oz of Raw Common Cowpeas contain 1.5 times more Energy, 49.8 times more Omega 3, 1.6 times more Omega 6 and 5.1 times more Protein than Carob flour.
• 14 ounces of Carob flour provide inadequate amounts of Omega 3 and Omega 6