Comparing Nutrients in 1 pound Boiled Catjang Cowpeas VS Canned Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Boiled Catjang Cowpeas	27%	5%	68%
Canned Cowpeas	24%	6%	70%

Macro Nutrients

	Boiled Catjang Cowpeas	Canned Cowpeas	Recommended Dietary Allowance
Energy	18.3% 531kcal	12% 349kcal	2900kcal per day for Men 19-50 years
Fat	3.32% 3.22g	2.57% 2.5g	97g per day for Men 19-50 years
Saturated Fat	2.62% 0.84g	2.04% 0.65g	32g per day for Men 19-50 years
Omega 3	31.5% 0.5g	24.7% 0.39g	1.6g per day for Men 19-50 years
Omega 6	5.12% 0.87g	4% 0.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 92g	47.6% 62g	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	39.4% 15g	38g per day for Men 19-50 years
Protein	66% 37g	38.4% 21.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Catjang Cowpeas	Canned Cowpeas	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.2% 0.73mg	28.7% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.2% 3.24mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.75mg	17.2% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	15.7% 0.2mg	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	58% 231μg	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	13.6% 12.2mg	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	Canned Cowpeas	Recommended Dietary Allowance
Calcium	11.8% 118mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	137% 1.23mg	59% 0.53mg	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	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	104% 435mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	93% 2.15mg	56% 1.3mg	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	45.4% 318mg	700mg per day for Men 19-50 years
Potassium	50% 1701mg	23% 780mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	19% 10.4μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	88.6% 1329mg	1500mg per day for Men 19-50 years
Zinc	77% 8.5mg	29% 3.18mg	11mg per day for Men 19-50 years
Water	8.54% 316g	9.76% 361g	3700g per day for Men 19-50 years

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

• Boiled Catjang Cowpeas have 2.1 times more Vitamin B1, 2 times more Vitamin B3, 2 times more Vitamin B5, 2 times more Vitamin B6 and 2.8 times more Vitamin B9 than Canned Common Cowpeas.
• While Canned Common Cowpeas contain 1.6 times more Vitamin B2 and 6.8 times more Vitamin C than Boiled Catjang Cowpeas.
• Both Boiled Catjang Cowpeas as well as Canned Common Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Boiled Catjang Cowpeas have 1.3 times more Calcium, 2.3 times more Copper, 3.1 times more Iron, 3.4 times more Magnesium, 1.7 times more Manganese, 2 times more Phosphorus, 2.2 times more Potassium and 2.7 times more Zinc than Canned Common Cowpeas.
• While Canned Common Cowpeas contain 15.4 times more Sodium than Boiled Catjang Cowpeas.
• Both Boiled Catjang Cowpeas and Canned Common Cowpeas have similar amounts of Selenium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled Catjang Cowpeas have 1.5 times more Energy, 1.3 times more Omega 3, 1.3 times more Omega 6, 1.5 times more Carbohydrate and 1.7 times more Protein than Canned Common Cowpeas.
• Both Boiled Catjang Cowpeas and Canned Common Cowpeas have similar amounts of Fiber per 1 lb.
• Both Boiled Catjang Cowpeas as well as Canned Common Cowpeas have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.