Comparing Nutrients in 1 kilogram Boiled Catjang Cowpeas VS Carob flour

Macros Ratio

	Protein	Fat	Carbs
Boiled Catjang Cowpeas	27%	5%	68%
Carob flour	5%	2%	93%

Macro Nutrients

	Boiled Catjang Cowpeas	Carob flour	Recommended Dietary Allowance
Energy	40.3% 1170kcal	76.6% 2220kcal	2900kcal per day for Men 19-50 years
Fat	7.3% 7.1g	6.7% 6.5g	97g per day for Men 19-50 years
Saturated Fat	5.8% 1.85g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	69.4% 1.1g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	11.3% 1.92g	12.5% 2.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	156% 203g	684% 889g	130g per day for Men 19-50 years
Sugars	NA	677% 491g	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	1047% 398g	38g per day for Men 19-50 years
Protein	145% 81.3g	82.5% 46.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Catjang Cowpeas	Carob flour	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	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.4% 0.46mg	355% 4.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.2% 3.86mg	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.8% 0.92mg	282% 3.66mg	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	72.5% 290μg	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	2.22% 2mg	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	42% 6.3mg	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	Carob flour	Recommended Dietary Allowance
Calcium	26% 260mg	348% 3480mg	1000mg per day for Men 19-50 years
Copper	301% 2.7mg	634% 5.7mg	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	381% 30.5mg	368% 29.4mg	8mg per day for Men 19-50 years
Magnesium	229% 960mg	129% 540mg	420mg per day for Men 19-50 years
Manganese	206% 4.73mg	221% 5.1mg	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	113% 790mg	700mg per day for Men 19-50 years
Potassium	110% 3750mg	243% 8270mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	23.3% 350mg	1500mg per day for Men 19-50 years
Zinc	170% 18.7mg	83.6% 9.2mg	11mg per day for Men 19-50 years
Water	19% 697g	0.97% 35.8g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Boiled Catjang Cowpeas has 3.1 times more Vitamin B1, 8.2 times more Vitamin B5 and 4.9 times more Vitamin B9 than Carob flour.
• While 1 kg of Carob flour contains 10 times more Vitamin B2, 2.7 times more Vitamin B3 and 4 times more Vitamin B6 than Boiled Catjang Cowpeas.
• 1 kilogram of Carob flour have insufficient amounts of Vitamin B5
• Both Boiled Catjang Cowpeas as well as Carob flour 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 vs Carob flour:

• 1 kilogram of Boiled Catjang Cowpeas has 1.8 times more Magnesium, 1.8 times more Phosphorus and 2 times more Zinc than Carob flour.
• While 1 kg of Carob flour contains 13.4 times more Calcium, 2.1 times more Copper, 2.2 times more Potassium, 2.1 times more Selenium and 1.8 times more Sodium than Boiled Catjang Cowpeas.
• Both Boiled Catjang Cowpeas and Carob flour contain similar levels of Iron and Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Catjang Cowpeas has 27.8 times more Omega 3 and 1.8 times more Protein than Carob flour.
• While 1 kg of Carob flour contains 1.9 times more Energy, 4.4 times more Carbohydrate and 11.1 times more Fiber than Boiled Catjang Cowpeas.
• 1 kilogram of Carob flour provide inadequate amounts of Omega 3
• Both Boiled Catjang Cowpeas as well as Carob flour provide inadequate amounts of Omega 6 in one kilogram.