Comparing Nutrients in 1 pound Boiled Catjang Cowpeas VS Boiled Hyacinth Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Catjang Cowpeas	27%	5%	68%
Boiled Hyacinth Beans	27%	4%	69%

Macro Nutrients

	Boiled Catjang Cowpeas	Boiled Hyacinth Beans	Recommended Dietary Allowance
Energy	18.3% 531kcal	18.3% 531kcal	2900kcal per day for Men 19-50 years
Fat	3.32% 3.22g	2.7% 2.63g	97g per day for Men 19-50 years
Saturated Fat	2.62% 0.84g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	31.5% 0.5g	NA	1.6g per day for Men 19-50 years
Omega 6	5.12% 0.87g	6.54% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 92g	72% 94g	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	NA	38g per day for Men 19-50 years
Protein	66% 37g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Boiled Catjang Cowpeas	Boiled Hyacinth Beans	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	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.2% 3.24mg	11.7% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.75mg	28.7% 1.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	13% 0.17mg	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	4.54% 18μg	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% 0mg	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	Boiled Hyacinth Beans	Recommended Dietary Allowance
Calcium	11.8% 118mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	137% 1.23mg	172% 1.55mg	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	260% 20.8mg	8mg per day for Men 19-50 years
Magnesium	104% 435mg	88.6% 372mg	420mg per day for Men 19-50 years
Manganese	93% 2.15mg	95% 2.2mg	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	77.8% 544mg	700mg per day for Men 19-50 years
Potassium	50% 1701mg	45% 1529mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	23% 12.7μg	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	118% 13mg	11mg per day for Men 19-50 years
Water	8.54% 316g	8.47% 314g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Catjang Cowpeas VS Boiled Hyacinth Beans per 1 lb

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

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

• 1 pound of Boiled Catjang Cowpeas has 1.2 times more Vitamin B2, 1.7 times more Vitamin B3, 1.2 times more Vitamin B5, 2.5 times more Vitamin B6 and 35.5 times more Vitamin B9 than Boiled Hyacinth Beans.
• While 1 lb of Boiled Hyacinth Beans contains 1.7 times more Vitamin B1 than Boiled Catjang Cowpeas.
• 1 pound of Boiled Hyacinth Beans have insufficient amounts of Vitamin B9
• Both Boiled Catjang Cowpeas as well as Boiled Hyacinth Beans 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 Hyacinth Beans:

• 1 lb of Boiled Hyacinth Beans contains 1.5 times more Calcium, 1.3 times more Copper, 1.5 times more Iron and 1.5 times more Zinc than Boiled Catjang Cowpeas.
• Both Boiled Catjang Cowpeas and Boiled Hyacinth Beans contain similar levels of Magnesium, Manganese, Phosphorus, Potassium and Selenium per one pound.

Comparison of macro-nutrients per 1 pound:

• Both Boiled Catjang Cowpeas and Boiled Hyacinth Beans have similar amounts of macro-nutrients per 1 lb
• Both Boiled Catjang Cowpeas and Boiled Hyacinth Beans offer comparable quantities of Energy, Carbohydrate and Protein per one pound.
• Both Boiled Catjang Cowpeas as well as Boiled Hyacinth Beans provide inadequate amounts of Omega 6 in one pound.