Comparing Nutrients in 1 kilogram Catjang Cowpeas VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Catjang Cowpeas	27%	5%	68%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Catjang Cowpeas	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	118% 3430kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	21.3% 20.7g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	5.2% 1.67g	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	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	459% 596g	201% 262g	130g per day for Men 19-50 years
Sugars	NA	9.5% 6.9g	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	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	68.4% 26g	38g per day for Men 19-50 years
Protein	426% 239g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Catjang Cowpeas	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	567% 6.8mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	302% 15mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	278% 3.6mg	NA	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	NA	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	19% 17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	85% 850mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	1177% 10.6mg	NA	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	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	793% 3330mg	NA	420mg per day for Men 19-50 years
Manganese	671% 15.4mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	404% 13750mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	165% 91μg	NA	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	555% 61mg	NA	11mg per day for Men 19-50 years
Water	3% 111g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Catjang Cowpeas VS Frozen Roasted Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Catjang Cowpeas versus 1 kg of Frozen Roasted 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 Frozen Roasted Potatoes with Salt:

• Both Raw Catjang Cowpeas and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 1 kg
• Both Raw Catjang Cowpeas as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Catjang Cowpeas vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Catjang Cowpeas has 5.7 times more Calcium, 19.9 times more Iron and 3.1 times more Potassium than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 5.1 times more Sodium than Raw Catjang Cowpeas.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Catjang Cowpeas has 2.7 times more Energy, 2.3 times more Carbohydrate, 4.1 times more Fiber and 10.7 times more Protein than Frozen Roasted Potatoes with Salt.