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

Macros Ratio

	Protein	Fat	Carbs
Boiled Catjang Cowpeas with Salt	27%	5%	68%
Boiled Lupins with Salt	50%	21%	29%

Macro Nutrients

	Boiled Catjang Cowpeas with Salt	Boiled Lupins with Salt	Recommended Dietary Allowance
Energy	18.3% 531kcal	18% 526kcal	2900kcal per day for Men 19-50 years
Fat	3.32% 3.22g	13.7% 13.2g	97g per day for Men 19-50 years
Saturated Fat	2.62% 0.84g	4.9% 1.57g	32g per day for Men 19-50 years
Omega 3	31.5% 0.5g	38% 0.61g	1.6g per day for Men 19-50 years
Omega 6	5.12% 0.87g	16% 2.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 92g	32.4% 42g	130g per day for Men 19-50 years
Sugars	NA	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	43% 16.3g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	66% 37g	126% 70.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Catjang Cowpeas with Salt	Boiled Lupins with Salt	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.2% 0.73mg	50.7% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.2% 3.24mg	14% 2.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.75mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	3.14% 0.041mg	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	67% 268μg	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	5.54% 5mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Catjang Cowpeas with Salt	Boiled Lupins with Salt	Recommended Dietary Allowance
Calcium	11.8% 118mg	23% 231mg	1000mg per day for Men 19-50 years
Copper	137% 1.23mg	116% 1.05mg	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	68% 5.44mg	8mg per day for Men 19-50 years
Magnesium	104% 435mg	58.3% 245mg	420mg per day for Men 19-50 years
Manganese	93% 2.15mg	133% 3.07mg	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	83% 581mg	700mg per day for Men 19-50 years
Potassium	50% 1701mg	32.7% 1111mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	21.4% 11.8μg	55μg per day for Men 19-50 years
Sodium	77% 1157mg	72.6% 1089mg	1500mg per day for Men 19-50 years
Zinc	77% 8.5mg	57% 6.26mg	11mg per day for Men 19-50 years
Water	8.54% 316g	8.7% 322g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Boiled Catjang Cowpeas with Salt versus 1 lb of Boiled Lupins with Salt 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 Boiled Lupins with Salt:

• 1 pound of Boiled Catjang Cowpeas with Salt has 1.2 times more Vitamin B1, 1.4 times more Vitamin B3, 2.1 times more Vitamin B5, 10.2 times more Vitamin B6 and 2.4 times more Vitamin B9 than Boiled Lupins with Salt.
• Both Boiled Catjang Cowpeas with Salt and Boiled Lupins with Salt provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Boiled Lupins with Salt have insufficient amounts of Vitamin B6
• Both Boiled Catjang Cowpeas with Salt as well as Boiled Lupins 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 Catjang Cowpeas with Salt vs Boiled Lupins with Salt:

• 1 pound of Boiled Catjang Cowpeas with Salt has 2.5 times more Iron, 1.8 times more Magnesium, 1.5 times more Potassium and 1.4 times more Zinc than Boiled Lupins with Salt.
• While 1 lb of Boiled Lupins with Salt contains 2 times more Calcium and 1.4 times more Manganese than Boiled Catjang Cowpeas with Salt.
• Both Boiled Catjang Cowpeas with Salt and Boiled Lupins with Salt contain similar levels of Copper, Phosphorus, Selenium and Sodium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Catjang Cowpeas with Salt has 2.2 times more Carbohydrate and 1.3 times more Fiber than Boiled Lupins with Salt.
• While 1 lb of Boiled Lupins with Salt contains 4.1 times more Fat, 3.1 times more Omega 6 and 1.9 times more Protein than Boiled Catjang Cowpeas with Salt.
• Both Boiled Catjang Cowpeas with Salt and Boiled Lupins with Salt offer comparable quantities of Energy and Omega 3 per one pound.
• 1 pound of Boiled Catjang Cowpeas with Salt provide inadequate amounts of Omega 6