Comparing Nutrients in 1 kilogram Common Cowpeas VS Boiled Catjang Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Common Cowpeas	27%	3%	70%
Boiled Catjang Cowpeas	27%	5%	68%

Macro Nutrients

	Common Cowpeas	Boiled Catjang Cowpeas	Recommended Dietary Allowance
Energy	116% 3360kcal	40.3% 1170kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.6g	7.3% 7.1g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	5.8% 1.85g	32g per day for Men 19-50 years
Omega 3	124% 2g	69.4% 1.1g	1.6g per day for Men 19-50 years
Omega 6	20% 3.43g	11.3% 1.92g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	462% 600g	156% 203g	130g per day for Men 19-50 years
Sugars	95% 69g	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	279% 106g	95% 36g	38g per day for Men 19-50 years
Protein	420% 235g	145% 81.3g	56g per day for Men 19-50 years

Vitamins

	Common Cowpeas	Boiled Catjang Cowpeas	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	711% 8.53mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	35.4% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	130% 20.8mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	300% 15mg	77.2% 3.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	275% 3.57mg	70.8% 0.92mg	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	1583% 6330μg	355% 1420μg	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	26% 3.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41.7% 50μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Common Cowpeas	Boiled Catjang Cowpeas	Recommended Dietary Allowance
Calcium	110% 1100mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	939% 8.45mg	301% 2.7mg	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	1034% 82.7mg	381% 30.5mg	8mg per day for Men 19-50 years
Magnesium	438% 1840mg	229% 960mg	420mg per day for Men 19-50 years
Manganese	664% 15.3mg	206% 4.73mg	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	606% 4240mg	203% 1420mg	700mg per day for Men 19-50 years
Potassium	327% 11120mg	110% 3750mg	3400mg per day for Men 19-50 years
Selenium	164% 90μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	306% 33.7mg	170% 18.7mg	11mg per day for Men 19-50 years
Water	3.23% 120g	19% 697g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Common Cowpeas has 5.3 times more Vitamin B1, 4.9 times more Vitamin B2, 2.9 times more Vitamin B3, 3.9 times more Vitamin B5, 3.9 times more Vitamin B6 and 4.5 times more Vitamin B9 than Boiled Catjang Cowpeas.
• Both Raw Common Cowpeas as well as Boiled Catjang Cowpeas have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Common Cowpeas vs Boiled Catjang Cowpeas:

• 1 kilogram of Common Cowpeas has 4.2 times more Calcium, 3.1 times more Copper, 2.7 times more Iron, 1.9 times more Magnesium, 3.2 times more Manganese, 3 times more Phosphorus, 3 times more Potassium, 3.6 times more Selenium and 1.8 times more Zinc than Boiled Catjang Cowpeas.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Common Cowpeas has 2.9 times more Energy, 1.8 times more Omega 3, 1.8 times more Omega 6, 3 times more Carbohydrate, 2.9 times more Fiber and 2.9 times more Protein than Boiled Catjang Cowpeas.
• 1 kilogram of Boiled Catjang Cowpeas provide inadequate amounts of Omega 6