Comparing Nutrients in 14 ounces Boiled Common Cowpeas with Salt VS Canned Chickpeas Rinsed

Macros Ratio

	Protein	Fat	Carbs
Boiled Common Cowpeas with Salt	26%	4%	70%
Canned Chickpeas Rinsed	20%	16%	64%

Macro Nutrients

	Boiled Common Cowpeas with Salt	Canned Chickpeas Rinsed	Recommended Dietary Allowance
Energy	16% 460kcal	19% 548kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	10% 9.8g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.55g	2.64% 0.85g	32g per day for Men 19-50 years
Omega 3	20.6% 0.33g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	3.34% 0.57g	21.6% 3.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.4% 82.4g	70% 91g	130g per day for Men 19-50 years
Sugars	18% 13g	22% 16g	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	68% 25.8g	66% 25g	38g per day for Men 19-50 years
Protein	54.8% 30.7g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Boiled Common Cowpeas with Salt	Canned Chickpeas Rinsed	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	67% 0.8mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.3% 1.96mg	3.1% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	35.4% 0.46mg	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	206% 826μg	40.7% 163μg	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	0.44% 0.4mg	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	7.4% 1.1mg	7.67% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.62% 6.75μg	11.2% 13.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Common Cowpeas with Salt	Canned Chickpeas Rinsed	Recommended Dietary Allowance
Calcium	9.53% 95mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	118% 1.06mg	110% 0.99mg	0.9mg per day for Men 19-50 years
Fluoride	0.3% 12μg	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	125% 9.96mg	48.6% 3.9mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	138% 3.18mg	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	88.5% 619mg	45.4% 318mg	700mg per day for Men 19-50 years
Potassium	32.5% 1103mg	12.7% 433mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	22.4% 12.3μg	55μg per day for Men 19-50 years
Sodium	63.5% 953mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	46.5% 5.1mg	21.3% 2.34mg	11mg per day for Men 19-50 years
Water	7.5% 278g	7.17% 265g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Common Cowpeas with Salt VS Canned Chickpeas Rinsed per 14 oz

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

Lets compare vitamin content per 14 ounces of Boiled Common Cowpeas with Salt vs Canned Chickpeas Rinsed:

• 14 ounces of Boiled Common Cowpeas with Salt have 8.1 times more Vitamin B1, 3.7 times more Vitamin B2, 4 times more Vitamin B3 and 5.1 times more Vitamin B9 than Canned Chickpeas Rinsed.
• While 14 oz of Canned Chickpeas , Rinsed Solids contain 2 times more Vitamin K than Boiled Common Cowpeas with Salt.
• Both Boiled Common Cowpeas with Salt and Canned Chickpeas Rinsed provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Boiled Common Cowpeas with Salt have insufficient amounts of Vitamin K
• 14 ounces of Canned Chickpeas Rinsed have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Boiled Common Cowpeas with Salt as well as Canned Chickpeas , Rinsed Solids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Boiled Common Cowpeas with Salt vs Canned Chickpeas Rinsed:

• 14 ounces of Boiled Common Cowpeas with Salt have 2.6 times more Iron, 2.2 times more Magnesium, 2 times more Phosphorus, 2.6 times more Potassium and 2.2 times more Zinc than Canned Chickpeas Rinsed.
• While 14 oz of Canned Chickpeas , Rinsed Solids contain 1.8 times more Calcium and 1.7 times more Manganese than Boiled Common Cowpeas with Salt.
• Both Boiled Common Cowpeas with Salt and Canned Chickpeas Rinsed contain similar levels of Copper, Selenium and Sodium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Common Cowpeas with Salt have 2.3 times more Omega 3 than Canned Chickpeas Rinsed.
• While 14 oz of Canned Chickpeas , Rinsed Solids contain 4.7 times more Fat and 6.5 times more Omega 6 than Boiled Common Cowpeas with Salt.
• Both Boiled Common Cowpeas with Salt and Canned Chickpeas Rinsed offer comparable quantities of Energy, Carbohydrate, Sugars, Fiber and Protein per 14 ounces.
• 14 ounces of Boiled Common Cowpeas with Salt provide inadequate amounts of Omega 6