Comparing Nutrients in 1 pound Canned Broadbeans VS Catjang Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Canned Broadbeans	30%	3%	67%
Catjang Cowpeas	27%	5%	68%

Macro Nutrients

	Canned Broadbeans	Catjang Cowpeas	Recommended Dietary Allowance
Energy	11% 322kcal	53.6% 1556kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	9.68% 9.4g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	7.7% 2.46g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	92% 1.48g	1.6g per day for Men 19-50 years
Omega 6	2.24% 0.38g	15% 2.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.3% 56.3g	208% 271g	130g per day for Men 19-50 years
Sugars	NA	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	44% 16.8g	128% 48.5g	38g per day for Men 19-50 years
Protein	44.3% 25g	193% 108g	56g per day for Men 19-50 years

Vitamins

	Canned Broadbeans	Catjang Cowpeas	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.56% 0.091mg	257% 3.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	59.3% 0.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.2% 4.35mg	79.2% 12.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.8% 0.54mg	137% 6.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	126% 1.64mg	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	37.4% 150μg	725% 2898μg	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	9.07% 8.16mg	7.56% 6.8mg	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	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

	Canned Broadbeans	Catjang Cowpeas	Recommended Dietary Allowance
Calcium	11.8% 118mg	38.6% 386mg	1000mg per day for Men 19-50 years
Copper	55% 0.49mg	534% 4.8mg	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	56.7% 4.54mg	564% 45mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	360% 1510mg	420mg per day for Men 19-50 years
Manganese	56.8% 1.3mg	304% 7mg	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	51% 358mg	284% 1987mg	700mg per day for Men 19-50 years
Potassium	32.3% 1098mg	183% 6237mg	3400mg per day for Men 19-50 years
Selenium	15% 8.16μg	75% 41.3μg	55μg per day for Men 19-50 years
Sodium	137% 2055mg	17.5% 263mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	252% 27.7mg	11mg per day for Men 19-50 years
Water	9.85% 364g	1.35% 50g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Broadbeans VS Catjang Cowpeas per 1 lb

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

Lets compare vitamin content per 1 pound of Canned Broadbeans vs Catjang Cowpeas:

• 1 lb of Raw Catjang Cowpeas contains 34 times more Vitamin B1, 3.4 times more Vitamin B2, 2.9 times more Vitamin B3, 12.7 times more Vitamin B5, 8 times more Vitamin B6 and 19.4 times more Vitamin B9 than Canned Broadbeans .
• 1 pound of Canned Broadbeans have insufficient amounts of Vitamin B1
• 1 pound of Catjang Cowpeas have insufficient amounts of Vitamin C
• Both Canned Broadbeans as well as Raw Catjang Cowpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Broadbeans vs Catjang Cowpeas:

• 1 pound of Canned Broadbeans has 7.8 times more Sodium and 7.3 times more Water than Catjang Cowpeas.
• While 1 lb of Raw Catjang Cowpeas contains 3.3 times more Calcium, 9.7 times more Copper, 10 times more Iron, 10.4 times more Magnesium, 5.4 times more Manganese, 5.5 times more Phosphorus, 5.7 times more Potassium, 5.1 times more Selenium and 9.9 times more Zinc than Canned Broadbeans .

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Catjang Cowpeas contains 4.8 times more Energy, 9.4 times more Fat, 46.6 times more Omega 3, 6.7 times more Omega 6, 4.8 times more Carbohydrate, 2.9 times more Fiber and 4.4 times more Protein than Canned Broadbeans .
• 1 pound of Canned Broadbeans provide inadequate amounts of Omega 3 and Omega 6