Comparing Nutrients in 1 kilogram Catjang Cowpeas VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Catjang Cowpeas	27%	5%	68%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Catjang Cowpeas	Boiled Broccoli	Recommended Dietary Allowance
Energy	118% 3430kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	21.3% 20.7g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	204% 3.26g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	33% 5.63g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	459% 596g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	NA	19% 14g	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	10.2% 7.4g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 0.8g	g per day for Men 19-50 years
Fiber	282% 107g	87% 33g	38g per day for Men 19-50 years
Protein	426% 239g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Catjang Cowpeas	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	567% 6.8mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	302% 15mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	278% 3.6mg	154% 2mg	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	1598% 6390μg	270% 1080μg	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	16.7% 15mg	721% 649mg	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	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Catjang Cowpeas	Boiled Broccoli	Recommended Dietary Allowance
Calcium	85% 850mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	1177% 10.6mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	1244% 100mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	793% 3330mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	671% 15.4mg	84.3% 1.94mg	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	626% 4380mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	404% 13750mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	165% 91μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	555% 61mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	3% 111g	24% 893g	3700g per day for Men 19-50 years

Nutrient Comparison: Catjang Cowpeas VS Boiled Broccoli per 1 kg

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

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

• 1 kilogram of Catjang Cowpeas has 10.8 times more Vitamin B1, 1.4 times more Vitamin B2, 5.1 times more Vitamin B3, 2.5 times more Vitamin B5, 1.8 times more Vitamin B6 and 5.9 times more Vitamin B9 than Boiled Broccoli.
• While 1 kg of Boiled and Drained Broccoli contains 38.5 times more Vitamin A and 43.3 times more Vitamin C than Raw Catjang Cowpeas.
• 1 kilogram of Catjang Cowpeas have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Catjang Cowpeas as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Catjang Cowpeas has 2.1 times more Calcium, 17.4 times more Copper, 14.9 times more Iron, 15.9 times more Magnesium, 8 times more Manganese, 6.5 times more Phosphorus, 4.7 times more Potassium, 5.7 times more Selenium, 1.4 times more Sodium and 13.6 times more Zinc than Boiled Broccoli.
• While 1 kg of Boiled and Drained Broccoli contains 8.1 times more Water than Raw Catjang Cowpeas.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Catjang Cowpeas has 9.8 times more Energy, 5 times more Fat, 2.7 times more Omega 3, 11 times more Omega 6, 8.3 times more Carbohydrate, 3.2 times more Fiber and 10 times more Protein than Boiled Broccoli.
• 1 kilogram of Boiled Broccoli provide inadequate amounts of Energy and Omega 6