Comparing Nutrients in 1 kilogram Boiled Broadbeans with Salt VS Boiled Catjang Cowpeas with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Broadbeans with Salt	27%	3%	70%
Boiled Catjang Cowpeas with Salt	27%	5%	68%

Macro Nutrients

	Boiled Broadbeans with Salt	Boiled Catjang Cowpeas with Salt	Recommended Dietary Allowance
Energy	38% 1100kcal	40.3% 1170kcal	2900kcal per day for Men 19-50 years
Fat	4.12% 4g	7.3% 7.1g	97g per day for Men 19-50 years
Saturated Fat	2.06% 0.66g	5.8% 1.85g	32g per day for Men 19-50 years
Omega 3	7.5% 0.12g	69.4% 1.1g	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.52g	11.3% 1.92g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 197g	156% 203g	130g per day for Men 19-50 years
Sugars	25% 18g	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	142% 54g	95% 36g	38g per day for Men 19-50 years
Protein	136% 76g	145% 81.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Broadbeans with Salt	Boiled Catjang Cowpeas with Salt	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81% 0.97mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68.5% 0.89mg	35.4% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.4% 7.1mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	77.2% 3.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55.4% 0.72mg	70.8% 0.92mg	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	260% 1040μg	355% 1420μg	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	3.33% 3mg	4.44% 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	1.33% 0.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 29μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broadbeans with Salt	Boiled Catjang Cowpeas with Salt	Recommended Dietary Allowance
Calcium	36% 360mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	301% 2.7mg	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	188% 15mg	381% 30.5mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	229% 960mg	420mg per day for Men 19-50 years
Manganese	183% 4.2mg	206% 4.73mg	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	179% 1250mg	203% 1420mg	700mg per day for Men 19-50 years
Potassium	79% 2680mg	110% 3750mg	3400mg per day for Men 19-50 years
Selenium	47.3% 26μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	161% 2410mg	170% 2550mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	170% 18.7mg	11mg per day for Men 19-50 years
Water	19.3% 715g	19% 697g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broadbeans with Salt VS Boiled Catjang Cowpeas with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Broadbeans with Salt versus 1 kg of Boiled Catjang Cowpeas with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Broadbeans with Salt vs Boiled Catjang Cowpeas with Salt:

• 1 kilogram of Boiled Broadbeans with Salt has 1.9 times more Vitamin B2 than Boiled Catjang Cowpeas with Salt.
• While 1 kg of Boiled Catjang Cowpeas with Salt contains 1.7 times more Vitamin B1, 2.5 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.4 times more Vitamin B9 than Boiled Broadbeans with Salt.
• Both Boiled Broadbeans with Salt and Boiled Catjang Cowpeas with Salt provide similar amounts of Vitamin B3 per one kilogram.
• Both Boiled Broadbeans with Salt as well as Boiled Catjang Cowpeas with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Broadbeans with Salt vs Boiled Catjang Cowpeas with Salt:

• 1 kilogram of Boiled Broadbeans with Salt has 1.4 times more Calcium than Boiled Catjang Cowpeas with Salt.
• While 1 kg of Boiled Catjang Cowpeas with Salt contains 2 times more Iron, 2.2 times more Magnesium, 1.4 times more Potassium and 1.9 times more Zinc than Boiled Broadbeans with Salt.
• Both Boiled Broadbeans with Salt and Boiled Catjang Cowpeas with Salt contain similar levels of Copper, Manganese, Phosphorus, Selenium and Sodium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Broadbeans with Salt has 1.5 times more Fiber than Boiled Catjang Cowpeas with Salt.
• While 1 kg of Boiled Catjang Cowpeas with Salt contains 9.3 times more Omega 3 than Boiled Broadbeans with Salt.
• Both Boiled Broadbeans with Salt and Boiled Catjang Cowpeas with Salt offer comparable quantities of Energy, Carbohydrate and Protein per one kilogram.
• 1 kilogram of Boiled Broadbeans with Salt provide inadequate amounts of Omega 3
• Both Boiled Broadbeans with Salt as well as Boiled Catjang Cowpeas with Salt provide inadequate amounts of Omega 6 in one kilogram.