Comparing Nutrients in 1 kilogram Carob flour VS Catjang Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Carob flour	5%	2%	93%
Catjang Cowpeas	27%	5%	68%

Macro Nutrients

	Carob flour	Catjang Cowpeas	Recommended Dietary Allowance
Energy	76.6% 2220kcal	118% 3430kcal	2900kcal per day for Men 19-50 years
Fat	6.7% 6.5g	21.3% 20.7g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	204% 3.26g	1.6g per day for Men 19-50 years
Omega 6	12.5% 2.12g	33% 5.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	684% 889g	459% 596g	130g per day for Men 19-50 years
Sugars	677% 491g	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	1047% 398g	282% 107g	38g per day for Men 19-50 years
Protein	82.5% 46.2g	426% 239g	56g per day for Men 19-50 years

Vitamins

	Carob flour	Catjang Cowpeas	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	567% 6.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	355% 4.6mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.4% 0.47mg	302% 15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	282% 3.66mg	278% 3.6mg	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	72.5% 290μg	1598% 6390μg	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	2.22% 2mg	16.7% 15mg	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	42% 6.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carob flour	Catjang Cowpeas	Recommended Dietary Allowance
Calcium	348% 3480mg	85% 850mg	1000mg per day for Men 19-50 years
Copper	634% 5.7mg	1177% 10.6mg	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	368% 29.4mg	1244% 100mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	793% 3330mg	420mg per day for Men 19-50 years
Manganese	221% 5.1mg	671% 15.4mg	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	113% 790mg	626% 4380mg	700mg per day for Men 19-50 years
Potassium	243% 8270mg	404% 13750mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	165% 91μg	55μg per day for Men 19-50 years
Sodium	23.3% 350mg	38.7% 580mg	1500mg per day for Men 19-50 years
Zinc	83.6% 9.2mg	555% 61mg	11mg per day for Men 19-50 years
Water	0.97% 35.8g	3% 111g	3700g per day for Men 19-50 years

Nutrient Comparison: Carob flour VS Catjang Cowpeas per 1 kg

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

Lets compare vitamin content per 1 kilogram of Carob flour vs Catjang Cowpeas:

• 1 kilogram of Carob flour has 2.7 times more Vitamin B2 than Catjang Cowpeas.
• While 1 kg of Raw Catjang Cowpeas contains 12.8 times more Vitamin B1, 1.5 times more Vitamin B3, 32.1 times more Vitamin B5 and 22 times more Vitamin B9 than Carob flour.
• Both Carob flour and Catjang Cowpeas provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Carob flour have insufficient amounts of Vitamin B5
• Both Carob flour as well as Raw Catjang Cowpeas have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Carob flour vs Catjang Cowpeas:

• 1 kilogram of Carob flour has 4.1 times more Calcium than Catjang Cowpeas.
• While 1 kg of Raw Catjang Cowpeas contains 1.9 times more Copper, 3.4 times more Iron, 6.2 times more Magnesium, 3 times more Manganese, 5.5 times more Phosphorus, 1.7 times more Potassium, 1.7 times more Selenium, 1.7 times more Sodium and 6.6 times more Zinc than Carob flour.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Carob flour has 1.5 times more Carbohydrate and 3.7 times more Fiber than Catjang Cowpeas.
• While 1 kg of Raw Catjang Cowpeas contains 1.5 times more Energy, 3.2 times more Fat, 81.5 times more Omega 3, 2.7 times more Omega 6 and 5.2 times more Protein than Carob flour.
• 1 kilogram of Carob flour provide inadequate amounts of Omega 3 and Omega 6