Comparing Nutrients in 1 pound Boiled Chickpeas with Salt VS Boiled Catjang Cowpeas with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Chickpeas with Salt	21%	14%	65%
Boiled Catjang Cowpeas with Salt	27%	5%	68%

Macro Nutrients

	Boiled Chickpeas with Salt	Boiled Catjang Cowpeas with Salt	Recommended Dietary Allowance
Energy	25.7% 744kcal	18.3% 531kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.7g	3.32% 3.22g	97g per day for Men 19-50 years
Saturated Fat	3.8% 1.22g	2.62% 0.84g	32g per day for Men 19-50 years
Omega 3	12% 0.2g	31.5% 0.5g	1.6g per day for Men 19-50 years
Omega 6	29.7% 5.05g	5.12% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 124g	71% 92g	130g per day for Men 19-50 years
Sugars	30% 21.8g	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	91% 34.5g	43% 16.3g	38g per day for Men 19-50 years
Protein	71.8% 40g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Boiled Chickpeas with Salt	Boiled Catjang Cowpeas with Salt	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	20.2% 3.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	35% 1.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	32% 0.42mg	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	195% 780μg	161% 644μg	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	6.55% 5.9mg	2% 1.8mg	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	10.6% 1.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chickpeas with Salt	Boiled Catjang Cowpeas with Salt	Recommended Dietary Allowance
Calcium	22.2% 222mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	177% 1.6mg	137% 1.23mg	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	164% 13mg	173% 14mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	104% 435mg	420mg per day for Men 19-50 years
Manganese	203% 4.67mg	93% 2.15mg	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	109% 762mg	92% 644mg	700mg per day for Men 19-50 years
Potassium	39% 1320mg	50% 1701mg	3400mg per day for Men 19-50 years
Selenium	30.5% 16.8μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	73.5% 1102mg	77% 1157mg	1500mg per day for Men 19-50 years
Zinc	63% 6.94mg	77% 8.5mg	11mg per day for Men 19-50 years
Water	7.4% 273g	8.54% 316g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Chickpeas with Salt VS Boiled Catjang Cowpeas with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Chickpeas with Salt vs Boiled Catjang Cowpeas with Salt:

• 1 pound of Boiled Chickpeas with Salt has 1.4 times more Vitamin B2, 1.5 times more Vitamin B6 and 1.2 times more Vitamin B9 than Boiled Catjang Cowpeas with Salt.
• While 1 lb of Boiled Catjang Cowpeas with Salt contains 1.4 times more Vitamin B1, 1.4 times more Vitamin B3 and 1.3 times more Vitamin B5 than Boiled Chickpeas with Salt.
• Both Boiled Chickpeas with Salt as well as Boiled Catjang Cowpeas with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Chickpeas with Salt vs Boiled Catjang Cowpeas with Salt:

• 1 pound of Boiled Chickpeas with Salt has 1.9 times more Calcium, 1.3 times more Copper, 2.2 times more Manganese and 1.5 times more Selenium than Boiled Catjang Cowpeas with Salt.
• While 1 lb of Boiled Catjang Cowpeas with Salt contains 2 times more Magnesium and 1.3 times more Potassium than Boiled Chickpeas with Salt.
• Both Boiled Chickpeas with Salt and Boiled Catjang Cowpeas with Salt contain similar levels of Iron, Phosphorus, Sodium and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Chickpeas with Salt has 1.4 times more Energy, 3.6 times more Fat, 5.8 times more Omega 6, 1.3 times more Carbohydrate and 2.1 times more Fiber than Boiled Catjang Cowpeas with Salt.
• While 1 lb of Boiled Catjang Cowpeas with Salt contains 2.6 times more Omega 3 than Boiled Chickpeas with Salt.
• Both Boiled Chickpeas with Salt and Boiled Catjang Cowpeas with Salt offer comparable quantities of Protein per one pound.
• 1 pound of Boiled Catjang Cowpeas with Salt provide inadequate amounts of Omega 6