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

Macros Ratio

	Protein	Fat	Carbs
Boiled Catjang Cowpeas with Salt	27%	5%	68%
Canned Chickpeas	20%	17%	63%

Macro Nutrients

	Boiled Catjang Cowpeas with Salt	Canned Chickpeas	Recommended Dietary Allowance
Energy	18.3% 531kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	3.32% 3.22g	13% 12.6g	97g per day for Men 19-50 years
Saturated Fat	2.62% 0.84g	3.03% 0.97g	32g per day for Men 19-50 years
Omega 3	31.5% 0.5g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	5.12% 0.87g	25% 4.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 92g	78.6% 102g	130g per day for Men 19-50 years
Sugars	NA	25% 18g	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	43% 16.3g	76.4% 29g	38g per day for Men 19-50 years
Protein	66% 37g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Boiled Catjang Cowpeas with Salt	Canned Chickpeas	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	61.2% 0.73mg	10.2% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.2% 3.24mg	3.97% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.75mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	40.5% 0.53mg	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	161% 644μg	54.4% 218μg	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	2% 1.8mg	0.5% 0.45mg	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	8.77% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13% 15.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Catjang Cowpeas with Salt	Canned Chickpeas	Recommended Dietary Allowance
Calcium	11.8% 118mg	20.4% 204mg	1000mg per day for Men 19-50 years
Copper	137% 1.23mg	128% 1.15mg	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	173% 14mg	60.7% 4.85mg	8mg per day for Men 19-50 years
Magnesium	104% 435mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	93% 2.15mg	167% 3.84mg	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	92% 644mg	55% 386mg	700mg per day for Men 19-50 years
Potassium	50% 1701mg	17% 572mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	25.6% 14μg	55μg per day for Men 19-50 years
Sodium	77% 1157mg	74.4% 1116mg	1500mg per day for Men 19-50 years
Zinc	77% 8.5mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	8.54% 316g	8.18% 303g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Boiled Catjang Cowpeas with Salt has 6 times more Vitamin B1, 3.1 times more Vitamin B2, 5.1 times more Vitamin B3 and 3 times more Vitamin B9 than Canned Chickpeas .
• While 1 lb of Canned Chickpeas , Solids contains 1.3 times more Vitamin B6 than Boiled Catjang Cowpeas with Salt.
• 1 pound of Canned Chickpeas have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Boiled Catjang Cowpeas with Salt as well as Canned Chickpeas , Solids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Boiled Catjang Cowpeas with Salt has 2.9 times more Iron, 3.7 times more Magnesium, 1.7 times more Phosphorus, 3 times more Potassium and 3 times more Zinc than Canned Chickpeas .
• While 1 lb of Canned Chickpeas , Solids contains 1.7 times more Calcium and 1.8 times more Manganese than Boiled Catjang Cowpeas with Salt.
• Both Boiled Catjang Cowpeas with Salt and Canned Chickpeas contain similar levels of Copper, Selenium and Sodium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Catjang Cowpeas with Salt has 3.1 times more Omega 3 than Canned Chickpeas .
• While 1 lb of Canned Chickpeas , Solids contains 3.9 times more Fat, 4.8 times more Omega 6 and 1.8 times more Fiber than Boiled Catjang Cowpeas with Salt.
• Both Boiled Catjang Cowpeas with Salt and Canned Chickpeas offer comparable quantities of Energy, Carbohydrate and Protein per one pound.
• 1 pound of Boiled Catjang Cowpeas with Salt provide inadequate amounts of Omega 6