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

Macros Ratio

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

Macro Nutrients

	Boiled Catjang Cowpeas with Salt	Boiled Chickpeas with Salt	Recommended Dietary Allowance
Energy	40.3% 1170kcal	56.6% 1640kcal	2900kcal per day for Men 19-50 years
Fat	7.3% 7.1g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	5.8% 1.85g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	69.4% 1.1g	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	11.3% 1.92g	65.5% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	156% 203g	211% 274g	130g per day for Men 19-50 years
Sugars	NA	66.2% 48g	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	95% 36g	200% 76g	38g per day for Men 19-50 years
Protein	145% 81.3g	158% 88.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Catjang Cowpeas with Salt	Boiled Chickpeas 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	135% 1.62mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.4% 0.46mg	48.5% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	33% 5.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.2% 3.86mg	57% 2.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.8% 0.92mg	107% 1.4mg	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	355% 1420μg	430% 1720μg	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	4.44% 4mg	14.4% 13mg	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	NA	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	33.3% 40μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Catjang Cowpeas with Salt	Boiled Chickpeas with Salt	Recommended Dietary Allowance
Calcium	26% 260mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	301% 2.7mg	391% 3.52mg	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	381% 30.5mg	361% 29mg	8mg per day for Men 19-50 years
Magnesium	229% 960mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	206% 4.73mg	448% 10.3mg	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	203% 1420mg	240% 1680mg	700mg per day for Men 19-50 years
Potassium	110% 3750mg	85.6% 2910mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	67.3% 37μg	55μg per day for Men 19-50 years
Sodium	170% 2550mg	162% 2430mg	1500mg per day for Men 19-50 years
Zinc	170% 18.7mg	139% 15.3mg	11mg per day for Men 19-50 years
Water	19% 697g	16.3% 602g	3700g per day for Men 19-50 years

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

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

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

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

• 1 kilogram of Boiled Catjang Cowpeas with Salt has 2 times more Magnesium, 1.3 times more Potassium and 1.2 times more Zinc than Boiled Chickpeas with Salt.
• While 1 kg of Boiled Chickpeas with Salt contains 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.
• Both Boiled Catjang Cowpeas with Salt and Boiled Chickpeas with Salt contain similar levels of Iron, Phosphorus and Sodium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Catjang Cowpeas with Salt has 2.6 times more Omega 3 than Boiled Chickpeas with Salt.
• While 1 kg of Boiled Chickpeas with Salt contains 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.
• Both Boiled Catjang Cowpeas with Salt and Boiled Chickpeas with Salt offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Boiled Catjang Cowpeas with Salt provide inadequate amounts of Omega 6