Comparing Nutrients in 14 ounces Common Cowpeas VS Boiled Catjang Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Common Cowpeas	27%	3%	70%
Boiled Catjang Cowpeas	27%	5%	68%

Macro Nutrients

	Common Cowpeas	Boiled Catjang Cowpeas	Recommended Dietary Allowance
Energy	46% 1334kcal	16% 464kcal	2900kcal per day for Men 19-50 years
Fat	5.16% 5g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	4.1% 1.3g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	8% 1.36g	4.5% 0.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 238g	62% 80.6g	130g per day for Men 19-50 years
Sugars	37.8% 27.4g	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	111% 42g	37.6% 14.3g	38g per day for Men 19-50 years
Protein	167% 93g	57.6% 32.3g	56g per day for Men 19-50 years

Vitamins

	Common Cowpeas	Boiled Catjang Cowpeas	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	282% 3.4mg	53.6% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69% 0.9mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.5% 8.24mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	119% 5.95mg	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	109% 1.4mg	28% 0.37mg	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	628% 2512μg	141% 564μg	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	10.3% 1.55mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.5% 20μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Common Cowpeas	Boiled Catjang Cowpeas	Recommended Dietary Allowance
Calcium	43.7% 437mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	373% 3.35mg	120% 1.08mg	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	410% 33mg	151% 12mg	8mg per day for Men 19-50 years
Magnesium	174% 730mg	91% 381mg	420mg per day for Men 19-50 years
Manganese	264% 6.06mg	81.6% 1.88mg	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	240% 1683mg	80.5% 564mg	700mg per day for Men 19-50 years
Potassium	130% 4413mg	43.8% 1488mg	3400mg per day for Men 19-50 years
Selenium	65% 35.7μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	122% 13.4mg	67.5% 7.42mg	11mg per day for Men 19-50 years
Water	1.3% 47.4g	7.48% 277g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Common Cowpeas have 5.3 times more Vitamin B1, 4.9 times more Vitamin B2, 2.9 times more Vitamin B3, 3.9 times more Vitamin B5, 3.9 times more Vitamin B6 and 4.5 times more Vitamin B9 than Boiled Catjang Cowpeas.
• Both Raw Common Cowpeas as well as Boiled Catjang Cowpeas have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

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

• 14 ounces of Common Cowpeas have 4.2 times more Calcium, 3.1 times more Copper, 2.7 times more Iron, 1.9 times more Magnesium, 3.2 times more Manganese, 3 times more Phosphorus, 3 times more Potassium, 3.6 times more Selenium and 1.8 times more Zinc than Boiled Catjang Cowpeas.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Common Cowpeas have 2.9 times more Energy, 1.8 times more Omega 3, 1.8 times more Omega 6, 3 times more Carbohydrate, 2.9 times more Fiber and 2.9 times more Protein than Boiled Catjang Cowpeas.
• 14 ounces of Boiled Catjang Cowpeas provide inadequate amounts of Omega 6