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

Macros Ratio

	Protein	Fat	Carbs
Boiled Catjang Cowpeas with Salt	27%	5%	68%
Boiled Lentils with Salt	31%	3%	66%

Macro Nutrients

	Boiled Catjang Cowpeas with Salt	Boiled Lentils with Salt	Recommended Dietary Allowance
Energy	40.3% 1170kcal	39.3% 1140kcal	2900kcal per day for Men 19-50 years
Fat	7.3% 7.1g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	5.8% 1.85g	1.66% 0.53g	32g per day for Men 19-50 years
Omega 3	69.4% 1.1g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	11.3% 1.92g	8.06% 1.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	156% 203g	150% 195g	130g per day for Men 19-50 years
Sugars	NA	25% 18g	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	208% 79g	38g per day for Men 19-50 years
Protein	145% 81.3g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Boiled Catjang Cowpeas with Salt	Boiled Lentils with Salt	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.62mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.4% 0.46mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	66.3% 10.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.2% 3.86mg	128% 6.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.8% 0.92mg	137% 1.78mg	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	453% 1810μg	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	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	NA	7.33% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Catjang Cowpeas with Salt	Boiled Lentils with Salt	Recommended Dietary Allowance
Calcium	26% 260mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	301% 2.7mg	279% 2.5mg	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	416% 33.3mg	8mg per day for Men 19-50 years
Magnesium	229% 960mg	85.7% 360mg	420mg per day for Men 19-50 years
Manganese	206% 4.73mg	215% 4.94mg	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	257% 1800mg	700mg per day for Men 19-50 years
Potassium	110% 3750mg	109% 3690mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	170% 2550mg	159% 2380mg	1500mg per day for Men 19-50 years
Zinc	170% 18.7mg	115% 12.7mg	11mg per day for Men 19-50 years
Water	19% 697g	19% 696g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Catjang Cowpeas with Salt VS Boiled Lentils 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 Lentils 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 Lentils with Salt:

• 1 kg of Boiled Lentils with Salt contains 1.6 times more Vitamin B2, 1.5 times more Vitamin B3, 1.7 times more Vitamin B5, 1.9 times more Vitamin B6 and 1.3 times more Vitamin B9 than Boiled Catjang Cowpeas with Salt.
• Both Boiled Catjang Cowpeas with Salt and Boiled Lentils with Salt provide similar amounts of Vitamin B1 per one kilogram.
• Both Boiled Catjang Cowpeas with Salt as well as Boiled Lentils 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 Lentils with Salt:

• 1 kilogram of Boiled Catjang Cowpeas with Salt has 1.4 times more Calcium, 2.7 times more Magnesium and 1.5 times more Zinc than Boiled Lentils with Salt.
• While 1 kg of Boiled Lentils with Salt contains 1.3 times more Phosphorus than Boiled Catjang Cowpeas with Salt.
• Both Boiled Catjang Cowpeas with Salt and Boiled Lentils with Salt contain similar levels of Copper, Iron, Manganese, Potassium, Selenium and Sodium per one kilogram.
• 1 kilogram of Boiled Lentils with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Catjang Cowpeas with Salt has 3 times more Omega 3 than Boiled Lentils with Salt.
• While 1 kg of Boiled Lentils with Salt contains 2.2 times more Fiber than Boiled Catjang Cowpeas with Salt.
• Both Boiled Catjang Cowpeas with Salt and Boiled Lentils with Salt offer comparable quantities of Energy, Carbohydrate and Protein per one kilogram.
• Both Boiled Catjang Cowpeas with Salt as well as Boiled Lentils with Salt provide inadequate amounts of Omega 6 in one kilogram.