Comparing Nutrients in 1 kilogram Catjang Cowpeas VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Catjang Cowpeas	27%	5%	68%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Catjang Cowpeas	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	118% 3430kcal	55.5% 1610kcal	2900kcal per day for Men 19-50 years
Fat	21.3% 20.7g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	34% 11g	32g per day for Men 19-50 years
Omega 3	204% 3.26g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	33% 5.63g	16.6% 2.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	459% 596g	212% 275g	130g per day for Men 19-50 years
Sugars	NA	4% 2.9g	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	0% 0g	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	% 1.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.7g	g per day for Men 19-50 years
Fiber	282% 107g	60.5% 23g	38g per day for Men 19-50 years
Protein	426% 239g	45% 25g	56g per day for Men 19-50 years

Vitamins

	Catjang Cowpeas	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	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	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	133% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	302% 15mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	278% 3.6mg	132% 1.72mg	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	55% 220μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	16.7% 15mg	131% 118mg	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	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Catjang Cowpeas	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	85% 850mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	1177% 10.6mg	161% 1.45mg	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	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	793% 3330mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	671% 15.4mg	95% 2.2mg	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	139% 970mg	700mg per day for Men 19-50 years
Potassium	404% 13750mg	139% 4710mg	3400mg per day for Men 19-50 years
Selenium	165% 91μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	261% 3910mg	1500mg per day for Men 19-50 years
Zinc	555% 61mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	3% 111g	17% 631g	3700g per day for Men 19-50 years

Nutrient Comparison: Catjang Cowpeas VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Catjang Cowpeas versus 1 kg of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Catjang Cowpeas vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 kilogram of Catjang Cowpeas has 5.6 times more Vitamin B1, 5.5 times more Vitamin B2, 1.3 times more Vitamin B3, 3.1 times more Vitamin B5, 2.1 times more Vitamin B6 and 29 times more Vitamin B9 than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 7.9 times more Vitamin C than Raw Catjang Cowpeas.
• 1 kilogram of Catjang Cowpeas have insufficient amounts of Vitamin C
• Both Raw Catjang Cowpeas as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Catjang Cowpeas vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 kilogram of Catjang Cowpeas has 6.5 times more Calcium, 7.3 times more Copper, 13.3 times more Iron, 11.9 times more Magnesium, 7.1 times more Manganese, 4.5 times more Phosphorus, 2.9 times more Potassium, 91 times more Selenium and 15.3 times more Zinc than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 6.7 times more Sodium than Raw Catjang Cowpeas.
• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Catjang Cowpeas has 2.1 times more Energy, 18.1 times more Omega 3, 2 times more Omega 6, 2.2 times more Carbohydrate, 4.7 times more Fiber and 9.5 times more Protein than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 2.5 times more Fat and 2 times more Saturated Fat than Raw Catjang Cowpeas.
• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6