Comparing Nutrients in 1 pound Carob flour VS Common Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Carob flour	5%	2%	93%
Common Cowpeas	27%	3%	70%

Macro Nutrients

	Carob flour	Common Cowpeas	Recommended Dietary Allowance
Energy	34.7% 1007kcal	52.6% 1524kcal	2900kcal per day for Men 19-50 years
Fat	3.04% 2.95g	5.9% 5.7g	97g per day for Men 19-50 years
Saturated Fat	1.28% 0.41g	4.7% 1.5g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	56.4% 0.9g	1.6g per day for Men 19-50 years
Omega 6	5.66% 0.96g	9.15% 1.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	310% 403g	209% 272g	130g per day for Men 19-50 years
Sugars	307% 223g	43% 31.3g	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	475% 181g	127% 48g	38g per day for Men 19-50 years
Protein	37.4% 21g	191% 107g	56g per day for Men 19-50 years

Vitamins

	Carob flour	Common Cowpeas	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	322% 3.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	161% 2.1mg	79% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.8% 8.6mg	59% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.26% 0.21mg	136% 6.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	128% 1.66mg	125% 1.6mg	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	33% 132μg	718% 2871μg	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	1% 0.91mg	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	19% 2.86mg	11.8% 1.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	19% 22.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carob flour	Common Cowpeas	Recommended Dietary Allowance
Calcium	158% 1579mg	50% 499mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	426% 3.83mg	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	167% 13.3mg	469% 37.5mg	8mg per day for Men 19-50 years
Magnesium	58.3% 245mg	199% 835mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	301% 6.93mg	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	275% 1923mg	700mg per day for Men 19-50 years
Potassium	110% 3751mg	148% 5044mg	3400mg per day for Men 19-50 years
Selenium	43.7% 24μg	74.2% 41μg	55μg per day for Men 19-50 years
Sodium	10.6% 159mg	4.84% 72.6mg	1500mg per day for Men 19-50 years
Zinc	38% 4.17mg	139% 15.3mg	11mg per day for Men 19-50 years
Water	0.44% 16.2g	1.46% 54.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Carob flour VS Common Cowpeas per 1 lb

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

Lets compare vitamin content per 1 pound of Carob flour vs Common Cowpeas:

• 1 pound of Carob flour has 2 times more Vitamin B2 and 1.6 times more Vitamin E than Common Cowpeas.
• While 1 lb of Raw Common Cowpeas contains 16.1 times more Vitamin B1, 31.9 times more Vitamin B5, 21.8 times more Vitamin B9 and more Vitamin K than Carob flour.
• Both Carob flour and Common Cowpeas provide similar amounts of Vitamin B3 and Vitamin B6 per one pound.
• 1 pound of Carob flour have insufficient amounts of Vitamin B5 and Vitamin K
• Both Carob flour as well as Raw Common Cowpeas have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Carob flour vs Common Cowpeas:

• 1 pound of Carob flour has 3.2 times more Calcium and 2.2 times more Sodium than Common Cowpeas.
• While 1 lb of Raw Common Cowpeas contains 1.5 times more Copper, 2.8 times more Iron, 3.4 times more Magnesium, 3 times more Manganese, 5.4 times more Phosphorus, 1.3 times more Potassium, 1.7 times more Selenium and 3.7 times more Zinc than Carob flour.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Carob flour has 1.5 times more Carbohydrate, 7.1 times more Sugars and 3.8 times more Fiber than Common Cowpeas.
• While 1 lb of Raw Common Cowpeas contains 1.5 times more Energy, 49.8 times more Omega 3, 1.6 times more Omega 6 and 5.1 times more Protein than Carob flour.
• 1 pound of Carob flour provide inadequate amounts of Omega 3 and Omega 6