Comparing Nutrients in 1 kilogram Carob flour VS Boiled Common Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Carob flour	5%	2%	93%
Boiled Common Cowpeas	26%	4%	70%

Macro Nutrients

	Carob flour	Boiled Common Cowpeas	Recommended Dietary Allowance
Energy	76.6% 2220kcal	40% 1160kcal	2900kcal per day for Men 19-50 years
Fat	6.7% 6.5g	5.46% 5.3g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	4.3% 1.38g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	52% 0.83g	1.6g per day for Men 19-50 years
Omega 6	12.5% 2.12g	8.4% 1.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	684% 889g	160% 208g	130g per day for Men 19-50 years
Sugars	677% 491g	45.5% 33g	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	171% 65g	38g per day for Men 19-50 years
Protein	82.5% 46.2g	138% 77.3g	56g per day for Men 19-50 years

Vitamins

	Carob flour	Boiled Common Cowpeas	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	44% 0.53mg	168% 2.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	355% 4.6mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	31% 4.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.4% 0.47mg	82.2% 4.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	282% 3.66mg	77% 1mg	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	520% 2080μg	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	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	42% 6.3mg	18.7% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carob flour	Boiled Common Cowpeas	Recommended Dietary Allowance
Calcium	348% 3480mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	634% 5.7mg	298% 2.68mg	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	314% 25mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	126% 530mg	420mg per day for Men 19-50 years
Manganese	221% 5.1mg	207% 4.75mg	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	223% 1560mg	700mg per day for Men 19-50 years
Potassium	243% 8270mg	81.8% 2780mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	23.3% 350mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	83.6% 9.2mg	117% 13mg	11mg per day for Men 19-50 years
Water	0.97% 35.8g	19% 700g	3700g per day for Men 19-50 years

Nutrient Comparison: Carob flour VS Boiled Common Cowpeas per 1 kg

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

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

• 1 kilogram of Carob flour has 8.4 times more Vitamin B2, 3.8 times more Vitamin B3, 3.7 times more Vitamin B6 and 2.3 times more Vitamin E than Boiled Common Cowpeas.
• While 1 kg of Boiled Common Cowpeas contains 3.8 times more Vitamin B1, 8.7 times more Vitamin B5 and 7.2 times more Vitamin B9 than Carob flour.
• 1 kilogram of Carob flour have insufficient amounts of Vitamin B5
• 1 kilogram of Boiled Common Cowpeas have insufficient amounts of Vitamin E
• Both Carob flour as well as Boiled Common Cowpeas have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Carob flour vs Boiled Common Cowpeas:

• 1 kilogram of Carob flour has 14.5 times more Calcium, 2.1 times more Copper, 3 times more Potassium, 2.1 times more Selenium and 8.8 times more Sodium than Boiled Common Cowpeas.
• While 1 kg of Boiled Common Cowpeas contains 2 times more Phosphorus and 1.4 times more Zinc than Carob flour.
• Both Carob flour and Boiled Common Cowpeas contain similar levels of Iron, Magnesium and Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Carob flour has 1.9 times more Energy, 4.3 times more Carbohydrate, 14.9 times more Sugars and 6.1 times more Fiber than Boiled Common Cowpeas.
• While 1 kg of Boiled Common Cowpeas contains 20.8 times more Omega 3 and 1.7 times more Protein than Carob flour.
• 1 kilogram of Carob flour provide inadequate amounts of Omega 3
• Both Carob flour as well as Boiled Common Cowpeas provide inadequate amounts of Omega 6 in one kilogram.