Comparing Nutrients in 1 pound Boiled Catjang Cowpeas VS Boiled Chickpeas

Macros Ratio

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

Macro Nutrients

	Boiled Catjang Cowpeas	Boiled Chickpeas	Recommended Dietary Allowance
Energy	18.3% 531kcal	25.7% 744kcal	2900kcal per day for Men 19-50 years
Fat	3.32% 3.22g	12% 11.7g	97g per day for Men 19-50 years
Saturated Fat	2.62% 0.84g	3.8% 1.22g	32g per day for Men 19-50 years
Omega 3	31.5% 0.5g	12% 0.2g	1.6g per day for Men 19-50 years
Omega 6	5.12% 0.87g	29.7% 5.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 92g	96% 124g	130g per day for Men 19-50 years
Sugars	NA	30% 21.8g	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	91% 34.5g	38g per day for Men 19-50 years
Protein	66% 37g	71.8% 40g	56g per day for Men 19-50 years

Vitamins

	Boiled Catjang Cowpeas	Boiled 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	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.2% 3.24mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.75mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	48.5% 0.63mg	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	195% 780μg	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	6.55% 5.9mg	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	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Catjang Cowpeas	Boiled Chickpeas	Recommended Dietary Allowance
Calcium	11.8% 118mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	137% 1.23mg	177% 1.6mg	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	164% 13mg	8mg per day for Men 19-50 years
Magnesium	104% 435mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	93% 2.15mg	203% 4.67mg	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	109% 762mg	700mg per day for Men 19-50 years
Potassium	50% 1701mg	39% 1320mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	30.5% 16.8μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	77% 8.5mg	63% 6.94mg	11mg per day for Men 19-50 years
Water	8.54% 316g	7.4% 273g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Catjang Cowpeas VS Boiled Chickpeas per 1 lb

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

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

• 1 pound of Boiled Catjang Cowpeas has 1.4 times more Vitamin B1, 1.4 times more Vitamin B3 and 1.3 times more Vitamin B5 than Boiled Chickpeas .
• While 1 lb of Boiled Chickpeas contains 1.4 times more Vitamin B2 and 1.5 times more Vitamin B6 than Boiled Catjang Cowpeas.
• Both Boiled Catjang Cowpeas and Boiled Chickpeas provide similar amounts of Vitamin B9 per one pound.
• Both Boiled Catjang Cowpeas as well as Boiled Chickpeas 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 Boiled Chickpeas :

• 1 pound of Boiled Catjang Cowpeas has 2 times more Magnesium, 1.3 times more Potassium and 1.2 times more Zinc than Boiled Chickpeas .
• While 1 lb of Boiled Chickpeas contains 1.9 times more Calcium, 1.3 times more Copper, 2.2 times more Manganese and 1.5 times more Selenium than Boiled Catjang Cowpeas.
• Both Boiled Catjang Cowpeas and Boiled Chickpeas contain similar levels of Iron and Phosphorus per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Catjang Cowpeas has 2.6 times more Omega 3 than Boiled Chickpeas .
• While 1 lb of Boiled Chickpeas contains 1.4 times more Energy, 3.6 times more Fat, 5.8 times more Omega 6, 1.3 times more Carbohydrate and 2.1 times more Fiber than Boiled Catjang Cowpeas.
• Both Boiled Catjang Cowpeas and Boiled Chickpeas offer comparable quantities of Protein per one pound.
• 1 pound of Boiled Catjang Cowpeas provide inadequate amounts of Omega 6