Comparing Nutrients in 14 ounces Boiled Catjang Cowpeas VS Boiled Common Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Boiled Catjang Cowpeas	27%	5%	68%
Boiled Common Cowpeas	26%	4%	70%

Macro Nutrients

	Boiled Catjang Cowpeas	Boiled Common Cowpeas	Recommended Dietary Allowance
Energy	16% 464kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	1.7% 0.55g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	20.6% 0.33g	1.6g per day for Men 19-50 years
Omega 6	4.5% 0.76g	3.34% 0.57g	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	63.4% 82.4g	130g per day for Men 19-50 years
Sugars	NA	18% 13g	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	68% 25.8g	38g per day for Men 19-50 years
Protein	57.6% 32.3g	54.8% 30.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Catjang Cowpeas	Boiled Common Cowpeas	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.6% 0.64mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	12.3% 1.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.6% 1.53mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	30.5% 0.4mg	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	141% 564μg	206% 826μg	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	1.76% 1.6mg	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	7.4% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Catjang Cowpeas	Boiled Common Cowpeas	Recommended Dietary Allowance
Calcium	10.3% 103mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	120% 1.08mg	118% 1.06mg	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	125% 9.96mg	8mg per day for Men 19-50 years
Magnesium	91% 381mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	81.6% 1.88mg	82% 1.9mg	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	88.5% 619mg	700mg per day for Men 19-50 years
Potassium	43.8% 1488mg	32.5% 1103mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	67.5% 7.42mg	46.5% 5.1mg	11mg per day for Men 19-50 years
Water	7.48% 277g	7.5% 278g	3700g per day for Men 19-50 years

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

• Boiled Catjang Cowpeas have 1.4 times more Vitamin B3 than Boiled Common Cowpeas.
• While Boiled Common Cowpeas contain 1.5 times more Vitamin B9 than Boiled Catjang Cowpeas.
• Both Boiled Catjang Cowpeas and Boiled Common Cowpeas have similar amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B6 per 14 oz.
• Both Boiled Catjang Cowpeas as well as Boiled Common Cowpeas have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

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

• Boiled Catjang Cowpeas have 1.2 times more Iron, 1.8 times more Magnesium, 1.3 times more Potassium, 4.8 times more Sodium and 1.4 times more Zinc than Boiled Common Cowpeas.
• Both Boiled Catjang Cowpeas and Boiled Common Cowpeas have similar amounts of Calcium, Copper, Manganese, Phosphorus, Selenium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled Catjang Cowpeas have 1.3 times more Omega 3 and 1.3 times more Omega 6 than Boiled Common Cowpeas.
• While Boiled Common Cowpeas contain 1.8 times more Fiber than Boiled Catjang Cowpeas.
• Both Boiled Catjang Cowpeas and Boiled Common Cowpeas have similar amounts of Energy, Carbohydrate and Protein per 14 oz.
• Both Boiled Catjang Cowpeas as well as Boiled Common Cowpeas have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.