Comparing Nutrients in 14 ounces Catjang Cowpeas VS Boiled Common Cowpeas

Macros Ratio

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

Macro Nutrients

	Catjang Cowpeas	Boiled Common Cowpeas	Recommended Dietary Allowance
Energy	47% 1361kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	8.47% 8.2g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	6.72% 2.15g	1.7% 0.55g	32g per day for Men 19-50 years
Omega 3	81% 1.3g	20.6% 0.33g	1.6g per day for Men 19-50 years
Omega 6	13% 2.23g	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	182% 237g	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	112% 42.5g	68% 25.8g	38g per day for Men 19-50 years
Protein	169% 95g	54.8% 30.7g	56g per day for Men 19-50 years

Vitamins

	Catjang Cowpeas	Boiled Common Cowpeas	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	225% 2.7mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52% 0.67mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69.3% 11mg	12.3% 1.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	120% 6mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	110% 1.43mg	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	634% 2536μg	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	6.6% 5.95mg	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

	Catjang Cowpeas	Boiled Common Cowpeas	Recommended Dietary Allowance
Calcium	33.7% 337mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	467% 4.2mg	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	494% 39.5mg	125% 9.96mg	8mg per day for Men 19-50 years
Magnesium	315% 1322mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	266% 6.13mg	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	248% 1738mg	88.5% 619mg	700mg per day for Men 19-50 years
Potassium	161% 5457mg	32.5% 1103mg	3400mg per day for Men 19-50 years
Selenium	65.7% 36μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	220% 24.3mg	46.5% 5.1mg	11mg per day for Men 19-50 years
Water	1.2% 44g	7.5% 278g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Catjang Cowpeas have 3.4 times more Vitamin B1, 3.1 times more Vitamin B2, 5.6 times more Vitamin B3, 3.7 times more Vitamin B5, 3.6 times more Vitamin B6 and 3.1 times more Vitamin B9 than Boiled Common Cowpeas.
• Both Raw Catjang Cowpeas as well as Boiled Common Cowpeas have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

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

• 14 ounces of Catjang Cowpeas have 3.5 times more Calcium, 4 times more Copper, 4 times more Iron, 6.3 times more Magnesium, 3.3 times more Manganese, 2.8 times more Phosphorus, 4.9 times more Potassium, 3.6 times more Selenium, 14.5 times more Sodium and 4.7 times more Zinc than Boiled Common Cowpeas.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Catjang Cowpeas have 3 times more Energy, 3.9 times more Fat, 3.9 times more Omega 3, 3.9 times more Omega 6, 2.9 times more Carbohydrate, 1.6 times more Fiber and 3.1 times more Protein than Boiled Common Cowpeas.
• 14 ounces of Boiled Common Cowpeas provide inadequate amounts of Omega 6