Comparing Nutrients in 1 kilogram Catjang Cowpeas VS Hyacinth Beans

Macros Ratio

	Protein	Fat	Carbs
Catjang Cowpeas	27%	5%	68%
Hyacinth Beans	27%	4%	69%

Macro Nutrients

	Catjang Cowpeas	Hyacinth Beans	Recommended Dietary Allowance
Energy	118% 3430kcal	119% 3440kcal	2900kcal per day for Men 19-50 years
Fat	21.3% 20.7g	17.4% 17g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	9% 2.88g	32g per day for Men 19-50 years
Omega 3	204% 3.26g	NA	1.6g per day for Men 19-50 years
Omega 6	33% 5.63g	42% 7.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	459% 596g	467% 607g	130g per day for Men 19-50 years
Sugars	NA	NA	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	674% 256g	38g per day for Men 19-50 years
Protein	426% 239g	427% 239g	56g per day for Men 19-50 years

Vitamins

	Catjang Cowpeas	Hyacinth Beans	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	567% 6.8mg	942% 11.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	105% 1.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	101% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	302% 15mg	248% 12.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	278% 3.6mg	119% 1.55mg	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	57.5% 230μg	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	0% 0mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Catjang Cowpeas	Hyacinth Beans	Recommended Dietary Allowance
Calcium	85% 850mg	130% 1300mg	1000mg per day for Men 19-50 years
Copper	1177% 10.6mg	1483% 13.4mg	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	638% 51mg	8mg per day for Men 19-50 years
Magnesium	793% 3330mg	674% 2830mg	420mg per day for Men 19-50 years
Manganese	671% 15.4mg	684% 15.7mg	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	531% 3720mg	700mg per day for Men 19-50 years
Potassium	404% 13750mg	363% 12350mg	3400mg per day for Men 19-50 years
Selenium	165% 91μg	149% 82μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	555% 61mg	845% 93mg	11mg per day for Men 19-50 years
Water	3% 111g	2.54% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Catjang Cowpeas VS Hyacinth Beans per 1 kg

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

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

• 1 kilogram of Catjang Cowpeas has 1.3 times more Vitamin B2, 1.7 times more Vitamin B3, 1.2 times more Vitamin B5, 2.3 times more Vitamin B6 and 27.8 times more Vitamin B9 than Hyacinth Beans.
• While 1 kg of Raw Hyacinth Beans contains 1.7 times more Vitamin B1 than Raw Catjang Cowpeas.
• Both Raw Catjang Cowpeas as well as Raw Hyacinth Beans 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 Hyacinth Beans:

• 1 kilogram of Catjang Cowpeas has 2 times more Iron and 2.8 times more Sodium than Hyacinth Beans.
• While 1 kg of Raw Hyacinth Beans contains 1.5 times more Calcium, 1.3 times more Copper and 1.5 times more Zinc than Raw Catjang Cowpeas.
• Both Catjang Cowpeas and Hyacinth Beans contain similar levels of Magnesium, Manganese, Phosphorus, Potassium and Selenium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Catjang Cowpeas has 1.2 times more Fat than Hyacinth Beans.
• While 1 kg of Raw Hyacinth Beans contains 1.3 times more Omega 6 and 2.4 times more Fiber than Raw Catjang Cowpeas.
• Both Catjang Cowpeas and Hyacinth Beans offer comparable quantities of Energy, Carbohydrate and Protein per one kilogram.