Comparing Nutrients in 1 kilogram Boiled Catjang Cowpeas with Salt VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Boiled Catjang Cowpeas with Salt	27%	5%	68%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Boiled Catjang Cowpeas with Salt	Roasted Almonds	Recommended Dietary Allowance
Energy	40.3% 1170kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	7.3% 7.1g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	5.8% 1.85g	128% 41g	32g per day for Men 19-50 years
Omega 3	69.4% 1.1g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	11.3% 1.92g	761% 129g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	156% 203g	162% 210g	130g per day for Men 19-50 years
Sugars	NA	67% 48.6g	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	0.14% 0.1g	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	% 0.1g	g per day for Men 19-50 years
Sucrose	NA	% 47.5g	g per day for Men 19-50 years
Fiber	95% 36g	287% 109g	38g per day for Men 19-50 years
Protein	145% 81.3g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Boiled Catjang Cowpeas with Salt	Roasted Almonds	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	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.4% 0.46mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.2% 3.86mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.8% 0.92mg	105% 1.36mg	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	138% 550μg	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	0% 0mg	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	1593% 239mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Catjang Cowpeas with Salt	Roasted Almonds	Recommended Dietary Allowance
Calcium	26% 260mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	301% 2.7mg	1221% 11mg	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	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	229% 960mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	206% 4.73mg	970% 22.3mg	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	673% 4710mg	700mg per day for Men 19-50 years
Potassium	110% 3750mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	170% 2550mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	170% 18.7mg	301% 33mg	11mg per day for Men 19-50 years
Water	19% 697g	0.65% 24g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Boiled Catjang Cowpeas with Salt versus 1 kg of Roasted Almonds 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 Roasted Almonds:

• 1 kilogram of Boiled Catjang Cowpeas with Salt has 2.1 times more Vitamin B1, 1.2 times more Vitamin B5 and 2.6 times more Vitamin B9 than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 26 times more Vitamin B2, 5.1 times more Vitamin B3 and 1.5 times more Vitamin B6 than Boiled Catjang Cowpeas with Salt.
• Both Boiled Catjang Cowpeas with Salt as well as Dry Roasted Almonds 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 Roasted Almonds:

• 1 kilogram of Boiled Catjang Cowpeas with Salt has 1.3 times more Selenium and 85 times more Sodium than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 10.3 times more Calcium, 4.1 times more Copper, 2.9 times more Magnesium, 4.7 times more Manganese, 3.3 times more Phosphorus, 1.9 times more Potassium and 1.8 times more Zinc than Boiled Catjang Cowpeas with Salt.
• Both Boiled Catjang Cowpeas with Salt and Roasted Almonds contain similar levels of Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Catjang Cowpeas with Salt has 11.1 times more Omega 3 than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 5.1 times more Energy, 74 times more Fat, 22.1 times more Saturated Fat, 67.4 times more Omega 6, 3 times more Fiber and 2.6 times more Protein than Boiled Catjang Cowpeas with Salt.
• Both Boiled Catjang Cowpeas with Salt and Roasted Almonds offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Boiled Catjang Cowpeas with Salt provide inadequate amounts of Omega 6
• 1 kilogram of Roasted Almonds provide inadequate amounts of Omega 3