Comparing Nutrients in 1 pound Chickpeas VS Common Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Chickpeas	21%	14%	65%
Common Cowpeas	27%	3%	70%

Macro Nutrients

	Chickpeas	Common Cowpeas	Recommended Dietary Allowance
Energy	59% 1715kcal	52.6% 1524kcal	2900kcal per day for Men 19-50 years
Fat	28.2% 27.4g	5.9% 5.7g	97g per day for Men 19-50 years
Saturated Fat	8.55% 2.74g	4.7% 1.5g	32g per day for Men 19-50 years
Omega 3	29% 0.46g	56.4% 0.9g	1.6g per day for Men 19-50 years
Omega 6	70% 12g	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	220% 286g	209% 272g	130g per day for Men 19-50 years
Sugars	67% 48.5g	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	146% 55.3g	127% 48g	38g per day for Men 19-50 years
Protein	166% 93g	191% 107g	56g per day for Men 19-50 years

Vitamins

	Chickpeas	Common Cowpeas	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	180% 2.16mg	322% 3.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	79% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.7% 7mg	59% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	144% 7.2mg	136% 6.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	187% 2.43mg	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	632% 2527μg	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	20% 18mg	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	24.8% 3.7mg	11.8% 1.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	19% 22.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chickpeas	Common Cowpeas	Recommended Dietary Allowance
Calcium	26% 259mg	50% 499mg	1000mg per day for Men 19-50 years
Copper	331% 2.98mg	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	244% 19.5mg	469% 37.5mg	8mg per day for Men 19-50 years
Magnesium	85.3% 358mg	199% 835mg	420mg per day for Men 19-50 years
Manganese	420% 9.66mg	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	163% 1143mg	275% 1923mg	700mg per day for Men 19-50 years
Potassium	96% 3257mg	148% 5044mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	74.2% 41μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	4.84% 72.6mg	1500mg per day for Men 19-50 years
Zinc	114% 12.5mg	139% 15.3mg	11mg per day for Men 19-50 years
Water	0.94% 35g	1.46% 54.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Chickpeas VS Common Cowpeas per 1 lb

Compare the macro and micronutrient content in 1 lb of Chickpeas 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 Chickpeas vs Common Cowpeas:

• 1 pound of Chickpeas has 1.5 times more Vitamin B6, 2.7 times more Vitamin C, 2.1 times more Vitamin E and 1.8 times more Vitamin K than Common Cowpeas.
• While 1 lb of Raw Common Cowpeas contains 1.8 times more Vitamin B1 and 1.3 times more Vitamin B3 than Raw Chickpeas .
• Both Chickpeas and Common Cowpeas provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B9 per one pound.
• 1 pound of Common Cowpeas have insufficient amounts of Vitamin C
• Both Raw Chickpeas as well as Raw Common Cowpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Chickpeas vs Common Cowpeas:

• 1 pound of Chickpeas has 1.4 times more Manganese than Common Cowpeas.
• While 1 lb of Raw Common Cowpeas contains 1.9 times more Calcium, 1.3 times more Copper, 1.9 times more Iron, 2.3 times more Magnesium, 1.7 times more Phosphorus, 1.5 times more Potassium and more Selenium than Raw Chickpeas .
• Both Chickpeas and Common Cowpeas contain similar levels of Zinc per one pound.
• 1 pound of Chickpeas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Chickpeas has 4.8 times more Fat, 7.7 times more Omega 6 and 1.6 times more Sugars than Common Cowpeas.
• While 1 lb of Raw Common Cowpeas contains 2 times more Omega 3 than Raw Chickpeas .
• Both Chickpeas and Common Cowpeas offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per one pound.