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

Macros Ratio

	Protein	Fat	Carbs
Boiled Chickpeas with Salt	21%	14%	65%
Boiled Catjang Cowpeas with Salt	27%	5%	68%

Macro Nutrients

	Boiled Chickpeas with Salt	Boiled Catjang Cowpeas with Salt	Recommended Dietary Allowance
Energy	56.6% 1640kcal	40.3% 1170kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	7.3% 7.1g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	5.8% 1.85g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	69.4% 1.1g	1.6g per day for Men 19-50 years
Omega 6	65.5% 11g	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	211% 274g	156% 203g	130g per day for Men 19-50 years
Sugars	66.2% 48g	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	200% 76g	95% 36g	38g per day for Men 19-50 years
Protein	158% 88.6g	145% 81.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Chickpeas 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	97% 1.16mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.5% 0.63mg	35.4% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.26mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57% 2.86mg	77.2% 3.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	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	430% 1720μg	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	14.4% 13mg	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	23.3% 3.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	33.3% 40μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chickpeas with Salt	Boiled Catjang Cowpeas with Salt	Recommended Dietary Allowance
Calcium	49% 490mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	391% 3.52mg	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	361% 29mg	381% 30.5mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	229% 960mg	420mg per day for Men 19-50 years
Manganese	448% 10.3mg	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	240% 1680mg	203% 1420mg	700mg per day for Men 19-50 years
Potassium	85.6% 2910mg	110% 3750mg	3400mg per day for Men 19-50 years
Selenium	67.3% 37μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	162% 2430mg	170% 2550mg	1500mg per day for Men 19-50 years
Zinc	139% 15.3mg	170% 18.7mg	11mg per day for Men 19-50 years
Water	16.3% 602g	19% 697g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Boiled Chickpeas 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 Chickpeas with Salt vs Boiled Catjang Cowpeas with Salt:

• 1 kilogram of Boiled Chickpeas with Salt has 1.4 times more Vitamin B2, 1.5 times more Vitamin B6 and 1.2 times more Vitamin B9 than Boiled Catjang Cowpeas with Salt.
• While 1 kg of Boiled Catjang Cowpeas with Salt contains 1.4 times more Vitamin B1, 1.4 times more Vitamin B3 and 1.3 times more Vitamin B5 than Boiled Chickpeas with Salt.
• Both Boiled Chickpeas 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 Chickpeas with Salt vs Boiled Catjang Cowpeas with Salt:

• 1 kilogram of Boiled Chickpeas with Salt has 1.9 times more Calcium, 1.3 times more Copper, 2.2 times more Manganese and 1.5 times more Selenium than Boiled Catjang Cowpeas with Salt.
• While 1 kg of Boiled Catjang Cowpeas with Salt contains 2 times more Magnesium and 1.3 times more Potassium than Boiled Chickpeas with Salt.
• Both Boiled Chickpeas with Salt and Boiled Catjang Cowpeas with Salt contain similar levels of Iron, Phosphorus, Sodium and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Chickpeas with Salt has 1.4 times more Energy, 3.6 times more Fat, 5.8 times more Omega 6, 1.3 times more Carbohydrate and 2.1 times more Fiber than Boiled Catjang Cowpeas with Salt.
• While 1 kg of Boiled Catjang Cowpeas with Salt contains 2.6 times more Omega 3 than Boiled Chickpeas with Salt.
• Both Boiled Chickpeas with Salt and Boiled Catjang Cowpeas with Salt offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Boiled Catjang Cowpeas with Salt provide inadequate amounts of Omega 6