Comparing Nutrients in 1 pound Boiled Catjang Cowpeas VS Lentils

Macros Ratio

	Protein	Fat	Carbs
Boiled Catjang Cowpeas	27%	5%	68%
Lentils	27%	3%	70%

Macro Nutrients

	Boiled Catjang Cowpeas	Lentils	Recommended Dietary Allowance
Energy	18.3% 531kcal	55% 1597kcal	2900kcal per day for Men 19-50 years
Fat	3.32% 3.22g	4.96% 4.8g	97g per day for Men 19-50 years
Saturated Fat	2.62% 0.84g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	31.5% 0.5g	31.8% 0.51g	1.6g per day for Men 19-50 years
Omega 6	5.12% 0.87g	11% 1.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 92g	221% 287g	130g per day for Men 19-50 years
Sugars	NA	12.7% 9.2g	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	1.7% 1.22g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 6.67g	g per day for Men 19-50 years
Fiber	43% 16.3g	128% 48.5g	38g per day for Men 19-50 years
Protein	66% 37g	199% 112g	56g per day for Men 19-50 years

Vitamins

	Boiled Catjang Cowpeas	Lentils	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.2% 0.73mg	330% 3.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	73.6% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.2% 3.24mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.75mg	194% 9.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	188% 2.45mg	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	543% 2173μg	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	22.7% 20.4mg	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	15% 2.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	19% 22.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Catjang Cowpeas	Lentils	Recommended Dietary Allowance
Calcium	11.8% 118mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	137% 1.23mg	380% 3.42mg	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	369% 29.5mg	8mg per day for Men 19-50 years
Magnesium	104% 435mg	50.8% 213mg	420mg per day for Men 19-50 years
Manganese	93% 2.15mg	275% 6.3mg	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	182% 1275mg	700mg per day for Men 19-50 years
Potassium	50% 1701mg	90% 3071mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	77% 8.5mg	135% 15mg	11mg per day for Men 19-50 years
Water	8.54% 316g	1% 37.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Catjang Cowpeas VS Lentils per 1 lb

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

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

• 1 lb of Raw Lentils contains 5.4 times more Vitamin B1, 4.6 times more Vitamin B2, 3.6 times more Vitamin B3, 5.5 times more Vitamin B5, 5.9 times more Vitamin B6, 3.4 times more Vitamin B9 and 11.3 times more Vitamin C than Boiled Catjang Cowpeas.
• 1 pound of Boiled Catjang Cowpeas have insufficient amounts of Vitamin C
• Both Boiled Catjang Cowpeas as well as Raw Lentils have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Boiled Catjang Cowpeas has 2 times more Magnesium and 25 times more Selenium than Lentils.
• While 1 lb of Raw Lentils contains 1.3 times more Calcium, 2.8 times more Copper, 2.1 times more Iron, 2.9 times more Manganese, 2 times more Phosphorus, 1.8 times more Potassium and 1.7 times more Zinc than Boiled Catjang Cowpeas.
• 1 pound of Lentils lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Lentils contains 3 times more Energy, 2.2 times more Omega 6, 3.1 times more Carbohydrate, 3 times more Fiber and 3 times more Protein than Boiled Catjang Cowpeas.
• Both Boiled Catjang Cowpeas and Lentils offer comparable quantities of Omega 3 per one pound.
• 1 pound of Boiled Catjang Cowpeas provide inadequate amounts of Omega 6