Comparing Nutrients in 1 kilogram Boiled Catjang Cowpeas VS Lentils

Macros Ratio

	Protein	Fat	Carbs
Boiled Catjang Cowpeas	27%	5%	68%
Lentils	27%	3%	70%

Macro Nutrients

	Boiled Catjang Cowpeas	Lentils	Recommended Dietary Allowance
Energy	40.3% 1170kcal	121% 3520kcal	2900kcal per day for Men 19-50 years
Fat	7.3% 7.1g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	5.8% 1.85g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	69.4% 1.1g	70% 1.12g	1.6g per day for Men 19-50 years
Omega 6	11.3% 1.92g	24.4% 4.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	156% 203g	487% 634g	130g per day for Men 19-50 years
Sugars	NA	28% 20.3g	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	3.72% 2.7g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 14.7g	g per day for Men 19-50 years
Fiber	95% 36g	282% 107g	38g per day for Men 19-50 years
Protein	145% 81.3g	440% 246g	56g per day for Men 19-50 years

Vitamins

	Boiled Catjang Cowpeas	Lentils	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.62mg	728% 8.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.4% 0.46mg	162% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	163% 26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.2% 3.86mg	428% 21.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.8% 0.92mg	415% 5.4mg	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	1198% 4790μg	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	50% 45mg	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	32.7% 4.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	41.7% 50μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Catjang Cowpeas	Lentils	Recommended Dietary Allowance
Calcium	26% 260mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	301% 2.7mg	838% 7.54mg	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	814% 65mg	8mg per day for Men 19-50 years
Magnesium	229% 960mg	112% 470mg	420mg per day for Men 19-50 years
Manganese	206% 4.73mg	606% 14mg	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	401% 2810mg	700mg per day for Men 19-50 years
Potassium	110% 3750mg	199% 6770mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	170% 18.7mg	297% 32.7mg	11mg per day for Men 19-50 years
Water	19% 697g	2.23% 82.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Catjang Cowpeas VS Lentils per 1 kg

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

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

• 1 kg of Raw Lentils contains 5.4 times more Vitamin B1, 4.6 times more Vitamin B2, 3.6 times more Vitamin B3, 5.5 times more Vitamin B5, 5.9 times more Vitamin B6, 3.4 times more Vitamin B9 and 11.3 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 Raw Lentils have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled Catjang Cowpeas has 2 times more Magnesium and 25 times more Selenium than Lentils.
• While 1 kg of Raw Lentils contains 1.3 times more Calcium, 2.8 times more Copper, 2.1 times more Iron, 2.9 times more Manganese, 2 times more Phosphorus, 1.8 times more Potassium and 1.7 times more Zinc than Boiled Catjang Cowpeas.
• 1 kilogram of Lentils lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Lentils contains 3 times more Energy, 2.2 times more Omega 6, 3.1 times more Carbohydrate, 3 times more Fiber and 3 times more Protein than Boiled Catjang Cowpeas.
• Both Boiled Catjang Cowpeas and Lentils offer comparable quantities of Omega 3 per one kilogram.
• 1 kilogram of Boiled Catjang Cowpeas provide inadequate amounts of Omega 6