Comparing Nutrients in 1 kilogram Boiled Common Cowpeas with Salt VS Canned Chickpeas Rinsed

Macros Ratio

	Protein	Fat	Carbs
Boiled Common Cowpeas with Salt	26%	4%	70%
Canned Chickpeas Rinsed	20%	16%	64%

Macro Nutrients

	Boiled Common Cowpeas with Salt	Canned Chickpeas Rinsed	Recommended Dietary Allowance
Energy	40% 1160kcal	47.6% 1380kcal	2900kcal per day for Men 19-50 years
Fat	5.46% 5.3g	25.5% 24.7g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.38g	6.66% 2.13g	32g per day for Men 19-50 years
Omega 3	52% 0.83g	22.5% 0.36g	1.6g per day for Men 19-50 years
Omega 6	8.4% 1.43g	54.5% 9.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	160% 208g	176% 229g	130g per day for Men 19-50 years
Sugars	45.5% 33g	55% 40g	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	171% 65g	166% 63g	38g per day for Men 19-50 years
Protein	138% 77.3g	126% 70.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Common Cowpeas with Salt	Canned Chickpeas Rinsed	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	168% 2.02mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.95mg	7.8% 1.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	82.2% 4.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	89.2% 1.16mg	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	520% 2080μg	103% 410μg	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	4.44% 4mg	1.1% 1mg	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	18.7% 2.8mg	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	28.3% 34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Common Cowpeas with Salt	Canned Chickpeas Rinsed	Recommended Dietary Allowance
Calcium	24% 240mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	298% 2.68mg	278% 2.5mg	0.9mg per day for Men 19-50 years
Fluoride	0.75% 30μg	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	314% 25mg	123% 9.8mg	8mg per day for Men 19-50 years
Magnesium	126% 530mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	207% 4.75mg	348% 8mg	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	223% 1560mg	114% 800mg	700mg per day for Men 19-50 years
Potassium	81.8% 2780mg	32% 1090mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	56.4% 31μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	141% 2120mg	1500mg per day for Men 19-50 years
Zinc	117% 13mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	19% 700g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Common Cowpeas with Salt VS Canned Chickpeas Rinsed per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Common Cowpeas with Salt vs Canned Chickpeas Rinsed:

• 1 kilogram of Boiled Common Cowpeas with Salt has 8.1 times more Vitamin B1, 3.7 times more Vitamin B2, 4 times more Vitamin B3 and 5.1 times more Vitamin B9 than Canned Chickpeas Rinsed.
• While 1 kg of Canned Chickpeas , Rinsed Solids contains 2 times more Vitamin K than Boiled Common Cowpeas with Salt.
• Both Boiled Common Cowpeas with Salt and Canned Chickpeas Rinsed provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Boiled Common Cowpeas with Salt have insufficient amounts of Vitamin K
• 1 kilogram of Canned Chickpeas Rinsed have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Boiled Common Cowpeas with Salt as well as Canned Chickpeas , Rinsed Solids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Boiled Common Cowpeas with Salt vs Canned Chickpeas Rinsed:

• 1 kilogram of Boiled Common Cowpeas with Salt has 2.6 times more Iron, 2.2 times more Magnesium, 2 times more Phosphorus, 2.6 times more Potassium and 2.2 times more Zinc than Canned Chickpeas Rinsed.
• While 1 kg of Canned Chickpeas , Rinsed Solids contains 1.8 times more Calcium and 1.7 times more Manganese than Boiled Common Cowpeas with Salt.
• Both Boiled Common Cowpeas with Salt and Canned Chickpeas Rinsed contain similar levels of Copper, Selenium and Sodium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Common Cowpeas with Salt has 2.3 times more Omega 3 than Canned Chickpeas Rinsed.
• While 1 kg of Canned Chickpeas , Rinsed Solids contains 4.7 times more Fat and 6.5 times more Omega 6 than Boiled Common Cowpeas with Salt.
• Both Boiled Common Cowpeas with Salt and Canned Chickpeas Rinsed offer comparable quantities of Energy, Carbohydrate, Sugars, Fiber and Protein per one kilogram.
• 1 kilogram of Boiled Common Cowpeas with Salt provide inadequate amounts of Omega 6