Comparing Nutrients in 1 kilogram Common Cowpeas VS Catjang Cowpeas

Macros Ratio

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

Macro Nutrients

	Common Cowpeas	Catjang Cowpeas	Recommended Dietary Allowance
Energy	116% 3360kcal	118% 3430kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.6g	21.3% 20.7g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	124% 2g	204% 3.26g	1.6g per day for Men 19-50 years
Omega 6	20% 3.43g	33% 5.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	462% 600g	459% 596g	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	282% 107g	38g per day for Men 19-50 years
Protein	420% 235g	426% 239g	56g per day for Men 19-50 years

Vitamins

	Common Cowpeas	Catjang Cowpeas	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	711% 8.53mg	567% 6.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	130% 20.8mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	300% 15mg	302% 15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	275% 3.57mg	278% 3.6mg	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	1598% 6390μg	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	16.7% 15mg	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	Catjang Cowpeas	Recommended Dietary Allowance
Calcium	110% 1100mg	85% 850mg	1000mg per day for Men 19-50 years
Copper	939% 8.45mg	1177% 10.6mg	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	1244% 100mg	8mg per day for Men 19-50 years
Magnesium	438% 1840mg	793% 3330mg	420mg per day for Men 19-50 years
Manganese	664% 15.3mg	671% 15.4mg	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	626% 4380mg	700mg per day for Men 19-50 years
Potassium	327% 11120mg	404% 13750mg	3400mg per day for Men 19-50 years
Selenium	164% 90μg	165% 91μg	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	38.7% 580mg	1500mg per day for Men 19-50 years
Zinc	306% 33.7mg	555% 61mg	11mg per day for Men 19-50 years
Water	3.23% 120g	3% 111g	3700g per day for Men 19-50 years

Nutrient Comparison: Common Cowpeas VS Catjang Cowpeas per 1 kg

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

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

• 1 kilogram of Common Cowpeas has 1.3 times more Vitamin B1 and 1.3 times more Vitamin B2 than Catjang Cowpeas.
• While 1 kg of Raw Catjang Cowpeas contains 1.3 times more Vitamin B3 than Raw Common Cowpeas.
• Both Common Cowpeas and Catjang Cowpeas provide similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per one kilogram.
• Both Raw Common Cowpeas as well as Raw 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 Catjang Cowpeas:

• 1 kilogram of Common Cowpeas has 1.3 times more Calcium than Catjang Cowpeas.
• While 1 kg of Raw Catjang Cowpeas contains 1.3 times more Copper, 1.8 times more Magnesium, 3.6 times more Sodium and 1.8 times more Zinc than Raw Common Cowpeas.
• Both Common Cowpeas and Catjang Cowpeas contain similar levels of Iron, Manganese, Phosphorus, Potassium and Selenium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Catjang Cowpeas contains 1.6 times more Fat, 1.6 times more Omega 3 and 1.6 times more Omega 6 than Raw Common Cowpeas.
• Both Common Cowpeas and Catjang Cowpeas offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per one kilogram.