Comparing Nutrients in 1 pound Boiled Catjang Cowpeas VS Hyacinth Beans

Macros Ratio

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

Macro Nutrients

	Boiled Catjang Cowpeas	Hyacinth Beans	Recommended Dietary Allowance
Energy	18.3% 531kcal	54% 1560kcal	2900kcal per day for Men 19-50 years
Fat	3.32% 3.22g	7.9% 7.67g	97g per day for Men 19-50 years
Saturated Fat	2.62% 0.84g	4.1% 1.3g	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	19% 3.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 92g	212% 276g	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	306% 116g	38g per day for Men 19-50 years
Protein	66% 37g	194% 108g	56g per day for Men 19-50 years

Vitamins

	Boiled Catjang Cowpeas	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	427% 5.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	47.5% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.2% 3.24mg	45.6% 7.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.75mg	112% 5.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	54% 0.7mg	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	26% 104μg	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	Hyacinth Beans	Recommended Dietary Allowance
Calcium	11.8% 118mg	59% 590mg	1000mg per day for Men 19-50 years
Copper	137% 1.23mg	673% 6.06mg	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	289% 23mg	8mg per day for Men 19-50 years
Magnesium	104% 435mg	306% 1284mg	420mg per day for Men 19-50 years
Manganese	93% 2.15mg	310% 7.14mg	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	241% 1687mg	700mg per day for Men 19-50 years
Potassium	50% 1701mg	165% 5602mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	67.6% 37μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	77% 8.5mg	383% 42mg	11mg per day for Men 19-50 years
Water	8.54% 316g	1.15% 42.5g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Boiled Catjang Cowpeas versus 1 lb of 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 Hyacinth Beans:

• 1 pound of Boiled Catjang Cowpeas has 6.2 times more Vitamin B9 than Hyacinth Beans.
• While 1 lb of Raw Hyacinth Beans contains 7 times more Vitamin B1, 3 times more Vitamin B2, 2.3 times more Vitamin B3, 3.2 times more Vitamin B5 and 1.7 times more Vitamin B6 than Boiled Catjang Cowpeas.
• Both Boiled Catjang Cowpeas as well as Raw 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 Hyacinth Beans:

• 1 lb of Raw Hyacinth Beans contains 5 times more Calcium, 4.9 times more Copper, 1.7 times more Iron, 2.9 times more Magnesium, 3.3 times more Manganese, 2.6 times more Phosphorus, 3.3 times more Potassium, 3.3 times more Selenium and 5 times more Zinc than Boiled Catjang Cowpeas.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Hyacinth Beans contains 2.9 times more Energy, 3.7 times more Omega 6, 3 times more Carbohydrate, 7.1 times more Fiber and 2.9 times more Protein than Boiled Catjang Cowpeas.
• 1 pound of Boiled Catjang Cowpeas provide inadequate amounts of Omega 6