Comparing Nutrients in 1 kilogram Boiled Catjang Cowpeas VS Canned Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Boiled Catjang Cowpeas	27%	5%	68%
Canned Cowpeas	24%	6%	70%

Macro Nutrients

	Boiled Catjang Cowpeas	Canned Cowpeas	Recommended Dietary Allowance
Energy	40.3% 1170kcal	26.6% 770kcal	2900kcal per day for Men 19-50 years
Fat	7.3% 7.1g	5.67% 5.5g	97g per day for Men 19-50 years
Saturated Fat	5.8% 1.85g	4.5% 1.44g	32g per day for Men 19-50 years
Omega 3	69.4% 1.1g	54.4% 0.87g	1.6g per day for Men 19-50 years
Omega 6	11.3% 1.92g	8.82% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	156% 203g	105% 136g	130g per day for Men 19-50 years
Sugars	NA	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	95% 36g	87% 33g	38g per day for Men 19-50 years
Protein	145% 81.3g	84.6% 47.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Catjang Cowpeas	Canned Cowpeas	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.62mg	63.3% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.4% 0.46mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	22% 3.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.2% 3.86mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.8% 0.92mg	34.6% 0.45mg	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	128% 510μg	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	30% 27mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Catjang Cowpeas	Canned Cowpeas	Recommended Dietary Allowance
Calcium	26% 260mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	301% 2.7mg	130% 1.17mg	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	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	229% 960mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	206% 4.73mg	123% 2.83mg	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	100% 700mg	700mg per day for Men 19-50 years
Potassium	110% 3750mg	50.6% 1720mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	42% 23μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	195% 2930mg	1500mg per day for Men 19-50 years
Zinc	170% 18.7mg	63.6% 7mg	11mg per day for Men 19-50 years
Water	19% 697g	21.5% 796g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Catjang Cowpeas VS Canned Cowpeas per 1 kg

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

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

• 1 kilogram of Boiled Catjang Cowpeas has 2.1 times more Vitamin B1, 2 times more Vitamin B3, 2 times more Vitamin B5, 2 times more Vitamin B6 and 2.8 times more Vitamin B9 than Canned Cowpeas.
• While 1 kg of Canned Common Cowpeas contains 1.6 times more Vitamin B2 and 6.8 times more Vitamin C than Boiled Catjang Cowpeas.
• 1 kilogram of Boiled Catjang Cowpeas have insufficient amounts of Vitamin C
• Both Boiled Catjang Cowpeas as well as Canned Common Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Catjang Cowpeas vs Canned Cowpeas:

• 1 kilogram of Boiled Catjang Cowpeas has 1.3 times more Calcium, 2.3 times more Copper, 3.1 times more Iron, 3.4 times more Magnesium, 1.7 times more Manganese, 2 times more Phosphorus, 2.2 times more Potassium and 2.7 times more Zinc than Canned Cowpeas.
• While 1 kg of Canned Common Cowpeas contains 15.4 times more Sodium than Boiled Catjang Cowpeas.
• Both Boiled Catjang Cowpeas and Canned Cowpeas contain similar levels of Selenium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Catjang Cowpeas has 1.5 times more Energy, 1.3 times more Omega 3, 1.5 times more Carbohydrate and 1.7 times more Protein than Canned Cowpeas.
• Both Boiled Catjang Cowpeas and Canned Cowpeas offer comparable quantities of Fiber per one kilogram.
• Both Boiled Catjang Cowpeas as well as Canned Common Cowpeas provide inadequate amounts of Omega 6 in one kilogram.