Comparing Nutrients in 1 pound Boiled Catjang Cowpeas VS Carob flour

Macros Ratio

	Protein	Fat	Carbs
Boiled Catjang Cowpeas	27%	5%	68%
Carob flour	5%	2%	93%

Macro Nutrients

	Boiled Catjang Cowpeas	Carob flour	Recommended Dietary Allowance
Energy	18.3% 531kcal	34.7% 1007kcal	2900kcal per day for Men 19-50 years
Fat	3.32% 3.22g	3.04% 2.95g	97g per day for Men 19-50 years
Saturated Fat	2.62% 0.84g	1.28% 0.41g	32g per day for Men 19-50 years
Omega 3	31.5% 0.5g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	5.12% 0.87g	5.66% 0.96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 92g	310% 403g	130g per day for Men 19-50 years
Sugars	NA	307% 223g	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	475% 181g	38g per day for Men 19-50 years
Protein	66% 37g	37.4% 21g	56g per day for Men 19-50 years

Vitamins

	Boiled Catjang Cowpeas	Carob flour	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	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	161% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.2% 3.24mg	53.8% 8.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.75mg	4.26% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	128% 1.66mg	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	33% 132μg	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	1% 0.91mg	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	19% 2.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Catjang Cowpeas	Carob flour	Recommended Dietary Allowance
Calcium	11.8% 118mg	158% 1579mg	1000mg per day for Men 19-50 years
Copper	137% 1.23mg	288% 2.6mg	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	167% 13.3mg	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	100% 2.3mg	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	51% 358mg	700mg per day for Men 19-50 years
Potassium	50% 1701mg	110% 3751mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	43.7% 24μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	10.6% 159mg	1500mg per day for Men 19-50 years
Zinc	77% 8.5mg	38% 4.17mg	11mg per day for Men 19-50 years
Water	8.54% 316g	0.44% 16.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Catjang Cowpeas VS Carob flour per 1 lb

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

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

• 1 pound of Boiled Catjang Cowpeas has 3.1 times more Vitamin B1, 8.2 times more Vitamin B5 and 4.9 times more Vitamin B9 than Carob flour.
• While 1 lb of Carob flour contains 10 times more Vitamin B2, 2.7 times more Vitamin B3 and 4 times more Vitamin B6 than Boiled Catjang Cowpeas.
• 1 pound of Carob flour have insufficient amounts of Vitamin B5
• Both Boiled Catjang Cowpeas as well as Carob flour 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 vs Carob flour:

• 1 pound of Boiled Catjang Cowpeas has 1.8 times more Magnesium, 1.8 times more Phosphorus and 2 times more Zinc than Carob flour.
• While 1 lb of Carob flour contains 13.4 times more Calcium, 2.1 times more Copper, 2.2 times more Potassium, 2.1 times more Selenium and 1.8 times more Sodium than Boiled Catjang Cowpeas.
• Both Boiled Catjang Cowpeas and Carob flour contain similar levels of Iron and Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Catjang Cowpeas has 27.8 times more Omega 3 and 1.8 times more Protein than Carob flour.
• While 1 lb of Carob flour contains 1.9 times more Energy, 4.4 times more Carbohydrate and 11.1 times more Fiber than Boiled Catjang Cowpeas.
• 1 pound of Carob flour provide inadequate amounts of Omega 3
• Both Boiled Catjang Cowpeas as well as Carob flour provide inadequate amounts of Omega 6 in one pound.