Comparing Nutrients in 1 kilogram Catjang Cowpeas VS Boiled Common Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Catjang Cowpeas	27%	5%	68%
Boiled Common Cowpeas	26%	4%	70%

Macro Nutrients

	Catjang Cowpeas	Boiled Common Cowpeas	Recommended Dietary Allowance
Energy	118% 3430kcal	40% 1160kcal	2900kcal per day for Men 19-50 years
Fat	21.3% 20.7g	5.46% 5.3g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	4.3% 1.38g	32g per day for Men 19-50 years
Omega 3	204% 3.26g	52% 0.83g	1.6g per day for Men 19-50 years
Omega 6	33% 5.63g	8.4% 1.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	459% 596g	160% 208g	130g per day for Men 19-50 years
Sugars	NA	45.5% 33g	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	171% 65g	38g per day for Men 19-50 years
Protein	426% 239g	138% 77.3g	56g per day for Men 19-50 years

Vitamins

	Catjang Cowpeas	Boiled Common Cowpeas	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	168% 2.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	31% 4.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	302% 15mg	82.2% 4.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	278% 3.6mg	77% 1mg	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	520% 2080μg	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	4.44% 4mg	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	18.7% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Catjang Cowpeas	Boiled Common Cowpeas	Recommended Dietary Allowance
Calcium	85% 850mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	1177% 10.6mg	298% 2.68mg	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	314% 25mg	8mg per day for Men 19-50 years
Magnesium	793% 3330mg	126% 530mg	420mg per day for Men 19-50 years
Manganese	671% 15.4mg	207% 4.75mg	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	223% 1560mg	700mg per day for Men 19-50 years
Potassium	404% 13750mg	81.8% 2780mg	3400mg per day for Men 19-50 years
Selenium	165% 91μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	555% 61mg	117% 13mg	11mg per day for Men 19-50 years
Water	3% 111g	19% 700g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Catjang Cowpeas has 3.4 times more Vitamin B1, 3.1 times more Vitamin B2, 5.6 times more Vitamin B3, 3.7 times more Vitamin B5, 3.6 times more Vitamin B6 and 3.1 times more Vitamin B9 than Boiled Common Cowpeas.
• Both Raw Catjang Cowpeas as well as Boiled Common Cowpeas 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 Common Cowpeas:

• 1 kilogram of Catjang Cowpeas has 3.5 times more Calcium, 4 times more Copper, 4 times more Iron, 6.3 times more Magnesium, 3.3 times more Manganese, 2.8 times more Phosphorus, 4.9 times more Potassium, 3.6 times more Selenium, 14.5 times more Sodium and 4.7 times more Zinc than Boiled Common Cowpeas.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Catjang Cowpeas has 3 times more Energy, 3.9 times more Fat, 3.9 times more Omega 3, 3.9 times more Omega 6, 2.9 times more Carbohydrate, 1.6 times more Fiber and 3.1 times more Protein than Boiled Common Cowpeas.
• 1 kilogram of Boiled Common Cowpeas provide inadequate amounts of Omega 6