Comparing Nutrients in 1 kilogram Catjang Cowpeas VS Chickpeas

Macros Ratio

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

Macro Nutrients

	Catjang Cowpeas	Chickpeas	Recommended Dietary Allowance
Energy	118% 3430kcal	130% 3780kcal	2900kcal per day for Men 19-50 years
Fat	21.3% 20.7g	62.3% 60.4g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	19% 6.03g	32g per day for Men 19-50 years
Omega 3	204% 3.26g	63.8% 1.02g	1.6g per day for Men 19-50 years
Omega 6	33% 5.63g	155% 26.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	459% 596g	484% 630g	130g per day for Men 19-50 years
Sugars	NA	148% 107g	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	321% 122g	38g per day for Men 19-50 years
Protein	426% 239g	366% 205g	56g per day for Men 19-50 years

Vitamins

	Catjang Cowpeas	Chickpeas	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	567% 6.8mg	398% 4.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	163% 2.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	96% 15.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	302% 15mg	318% 16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	278% 3.6mg	412% 5.35mg	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	1393% 5570μg	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	44.4% 40mg	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	54.7% 8.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	75% 90μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Catjang Cowpeas	Chickpeas	Recommended Dietary Allowance
Calcium	85% 850mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	1177% 10.6mg	729% 6.56mg	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	539% 43mg	8mg per day for Men 19-50 years
Magnesium	793% 3330mg	188% 790mg	420mg per day for Men 19-50 years
Manganese	671% 15.4mg	926% 21.3mg	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	360% 2520mg	700mg per day for Men 19-50 years
Potassium	404% 13750mg	211% 7180mg	3400mg per day for Men 19-50 years
Selenium	165% 91μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	555% 61mg	251% 27.6mg	11mg per day for Men 19-50 years
Water	3% 111g	2.08% 76.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Catjang Cowpeas VS Chickpeas per 1 kg

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

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

• 1 kilogram of Catjang Cowpeas has 1.4 times more Vitamin B1 and 1.8 times more Vitamin B3 than Chickpeas .
• While 1 kg of Raw Chickpeas contains 1.5 times more Vitamin B6 and 2.7 times more Vitamin C than Raw Catjang Cowpeas.
• Both Catjang Cowpeas and Chickpeas provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B9 per one kilogram.
• 1 kilogram of Catjang Cowpeas have insufficient amounts of Vitamin C
• Both Raw Catjang Cowpeas as well as Raw Chickpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Catjang Cowpeas vs Chickpeas :

• 1 kilogram of Catjang Cowpeas has 1.5 times more Calcium, 1.6 times more Copper, 2.3 times more Iron, 4.2 times more Magnesium, 1.7 times more Phosphorus, 1.9 times more Potassium, more Selenium, 2.4 times more Sodium and 2.2 times more Zinc than Chickpeas .
• While 1 kg of Raw Chickpeas contains 1.4 times more Manganese than Raw Catjang Cowpeas.
• 1 kilogram of Chickpeas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Catjang Cowpeas has 3.2 times more Omega 3 than Chickpeas .
• While 1 kg of Raw Chickpeas contains 2.9 times more Fat and 4.7 times more Omega 6 than Raw Catjang Cowpeas.
• Both Catjang Cowpeas and Chickpeas offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per one kilogram.