Comparing Nutrients in 14 ounces Boiled Catjang Cowpeas VS Canned Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Boiled Catjang Cowpeas	27%	5%	68%
Canned Cowpeas	24%	6%	70%

Macro Nutrients

	Boiled Catjang Cowpeas	Canned Cowpeas	Recommended Dietary Allowance
Energy	16% 464kcal	10.5% 306kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	2.25% 2.2g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	1.8% 0.57g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	21.6% 0.35g	1.6g per day for Men 19-50 years
Omega 6	4.5% 0.76g	3.5% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62% 80.6g	41.6% 54g	130g per day for Men 19-50 years
Sugars	NA	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	37.6% 14.3g	34.5% 13g	38g per day for Men 19-50 years
Protein	57.6% 32.3g	33.6% 19g	56g per day for Men 19-50 years

Vitamins

	Boiled Catjang Cowpeas	Canned Cowpeas	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.6% 0.64mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	22.6% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	8.8% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.6% 1.53mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	13.7% 0.18mg	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	141% 564μg	50.6% 202μg	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	1.76% 1.6mg	12% 10.7mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Catjang Cowpeas	Canned Cowpeas	Recommended Dietary Allowance
Calcium	10.3% 103mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	120% 1.08mg	51.6% 0.46mg	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	151% 12mg	48% 3.85mg	8mg per day for Men 19-50 years
Magnesium	91% 381mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	81.6% 1.88mg	49% 1.12mg	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	80.5% 564mg	39.7% 278mg	700mg per day for Men 19-50 years
Potassium	43.8% 1488mg	20% 683mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	16.6% 9.13μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	77.5% 1163mg	1500mg per day for Men 19-50 years
Zinc	67.5% 7.42mg	25.3% 2.78mg	11mg per day for Men 19-50 years
Water	7.48% 277g	8.54% 316g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Catjang Cowpeas VS Canned Cowpeas per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Catjang Cowpeas versus 14 oz of Canned Cowpeas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Catjang Cowpeas vs Canned Cowpeas:

• 14 ounces of Boiled Catjang Cowpeas have 2.1 times more Vitamin B1, 2 times more Vitamin B3, 2 times more Vitamin B5, 2 times more Vitamin B6 and 2.8 times more Vitamin B9 than Canned Cowpeas.
• While 14 oz of Canned Common Cowpeas contain 1.6 times more Vitamin B2 and 6.8 times more Vitamin C than Boiled Catjang Cowpeas.
• 14 ounces of Boiled Catjang Cowpeas have insufficient amounts of Vitamin C
• Both Boiled Catjang Cowpeas as well as Canned Common Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Catjang Cowpeas vs Canned Cowpeas:

• 14 ounces of Boiled Catjang Cowpeas have 1.3 times more Calcium, 2.3 times more Copper, 3.1 times more Iron, 3.4 times more Magnesium, 1.7 times more Manganese, 2 times more Phosphorus, 2.2 times more Potassium and 2.7 times more Zinc than Canned Cowpeas.
• While 14 oz of Canned Common Cowpeas contain 15.4 times more Sodium than Boiled Catjang Cowpeas.
• Both Boiled Catjang Cowpeas and Canned Cowpeas contain similar levels of Selenium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Catjang Cowpeas have 1.5 times more Energy, 1.3 times more Omega 3, 1.5 times more Carbohydrate and 1.7 times more Protein than Canned Cowpeas.
• Both Boiled Catjang Cowpeas and Canned Cowpeas offer comparable quantities of Fiber per 14 ounces.
• Both Boiled Catjang Cowpeas as well as Canned Common Cowpeas provide inadequate amounts of Omega 6 in 14 ounces.