Comparing Nutrients in 1 kilogram Catjang Cowpeas VS Boiled Chickpeas

Macros Ratio

	Protein	Fat	Carbs
Catjang Cowpeas	27%	5%	68%
Boiled Chickpeas	21%	14%	65%

Macro Nutrients

	Catjang Cowpeas	Boiled Chickpeas	Recommended Dietary Allowance
Energy	118% 3430kcal	56.6% 1640kcal	2900kcal per day for Men 19-50 years
Fat	21.3% 20.7g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	204% 3.26g	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	33% 5.63g	65.5% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	459% 596g	211% 274g	130g per day for Men 19-50 years
Sugars	NA	66.2% 48g	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	282% 107g	200% 76g	38g per day for Men 19-50 years
Protein	426% 239g	158% 88.6g	56g per day for Men 19-50 years

Vitamins

	Catjang Cowpeas	Boiled Chickpeas	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	567% 6.8mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	48.5% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	33% 5.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	302% 15mg	57% 2.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	278% 3.6mg	107% 1.4mg	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	1598% 6390μg	430% 1720μg	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	14.4% 13mg	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	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	33.3% 40μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Catjang Cowpeas	Boiled Chickpeas	Recommended Dietary Allowance
Calcium	85% 850mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	1177% 10.6mg	391% 3.52mg	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	1244% 100mg	361% 29mg	8mg per day for Men 19-50 years
Magnesium	793% 3330mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	671% 15.4mg	448% 10.3mg	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	626% 4380mg	240% 1680mg	700mg per day for Men 19-50 years
Potassium	404% 13750mg	85.6% 2910mg	3400mg per day for Men 19-50 years
Selenium	165% 91μg	67.3% 37μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	555% 61mg	139% 15.3mg	11mg per day for Men 19-50 years
Water	3% 111g	16.3% 602g	3700g per day for Men 19-50 years

Nutrient Comparison: Catjang Cowpeas VS Boiled Chickpeas per 1 kg

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

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

• 1 kilogram of Catjang Cowpeas has 5.9 times more Vitamin B1, 2.7 times more Vitamin B2, 5.3 times more Vitamin B3, 5.3 times more Vitamin B5, 2.6 times more Vitamin B6 and 3.7 times more Vitamin B9 than Boiled Chickpeas .
• Both Raw Catjang Cowpeas as well as Boiled Chickpeas have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Catjang Cowpeas has 1.7 times more Calcium, 3 times more Copper, 3.4 times more Iron, 6.9 times more Magnesium, 1.5 times more Manganese, 2.6 times more Phosphorus, 4.7 times more Potassium, 2.5 times more Selenium, 8.3 times more Sodium and 4 times more Zinc than Boiled Chickpeas .

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Catjang Cowpeas has 2.1 times more Energy, 7.6 times more Omega 3, 2.2 times more Carbohydrate, 1.4 times more Fiber and 2.7 times more Protein than Boiled Chickpeas .
• While 1 kg of Boiled Chickpeas contains 1.3 times more Fat and 2 times more Omega 6 than Raw Catjang Cowpeas.