Comparing Nutrients in 1 pound Chickpeas VS Boiled Catjang Cowpeas

Macros Ratio

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

Macro Nutrients

	Chickpeas	Boiled Catjang Cowpeas	Recommended Dietary Allowance
Energy	59% 1715kcal	18.3% 531kcal	2900kcal per day for Men 19-50 years
Fat	28.2% 27.4g	3.32% 3.22g	97g per day for Men 19-50 years
Saturated Fat	8.55% 2.74g	2.62% 0.84g	32g per day for Men 19-50 years
Omega 3	29% 0.46g	31.5% 0.5g	1.6g per day for Men 19-50 years
Omega 6	70% 12g	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	220% 286g	71% 92g	130g per day for Men 19-50 years
Sugars	67% 48.5g	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	146% 55.3g	43% 16.3g	38g per day for Men 19-50 years
Protein	166% 93g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Chickpeas	Boiled Catjang Cowpeas	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	180% 2.16mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.7% 7mg	20.2% 3.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	144% 7.2mg	35% 1.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	187% 2.43mg	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	632% 2527μg	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	20% 18mg	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	24.8% 3.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chickpeas	Boiled Catjang Cowpeas	Recommended Dietary Allowance
Calcium	26% 259mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	331% 2.98mg	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	244% 19.5mg	173% 14mg	8mg per day for Men 19-50 years
Magnesium	85.3% 358mg	104% 435mg	420mg per day for Men 19-50 years
Manganese	420% 9.66mg	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	163% 1143mg	92% 644mg	700mg per day for Men 19-50 years
Potassium	96% 3257mg	50% 1701mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	114% 12.5mg	77% 8.5mg	11mg per day for Men 19-50 years
Water	0.94% 35g	8.54% 316g	3700g per day for Men 19-50 years

Nutrient Comparison: Chickpeas VS Boiled Catjang Cowpeas per 1 lb

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

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

• 1 pound of Chickpeas has 2.9 times more Vitamin B1, 4.6 times more Vitamin B2, 2.2 times more Vitamin B3, 4.1 times more Vitamin B5, 5.8 times more Vitamin B6, 3.9 times more Vitamin B9 and 10 times more Vitamin C than Boiled Catjang Cowpeas.
• 1 pound of Boiled Catjang Cowpeas have insufficient amounts of Vitamin C
• Both Raw Chickpeas as well as Boiled Catjang Cowpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Chickpeas has 2.2 times more Calcium, 2.4 times more Copper, 1.4 times more Iron, 4.5 times more Manganese, 1.8 times more Phosphorus, 1.9 times more Potassium and 1.5 times more Zinc than Boiled Catjang Cowpeas.
• While 1 lb of Boiled Catjang Cowpeas contains more Selenium than Raw Chickpeas .
• Both Chickpeas and Boiled Catjang Cowpeas contain similar levels of Magnesium per one pound.
• 1 pound of Chickpeas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Chickpeas has 3.2 times more Energy, 8.5 times more Fat, 13.7 times more Omega 6, 3.1 times more Carbohydrate, 3.4 times more Fiber and 2.5 times more Protein than Boiled Catjang Cowpeas.
• Both Chickpeas and Boiled Catjang Cowpeas offer comparable quantities of Omega 3 per one pound.
• 1 pound of Boiled Catjang Cowpeas provide inadequate amounts of Omega 6