Comparing Nutrients in 1 pound Catjang Cowpeas VS Carob flour

Macros Ratio

	Protein	Fat	Carbs
Catjang Cowpeas	27%	5%	68%
Carob flour	5%	2%	93%

Macro Nutrients

	Catjang Cowpeas	Carob flour	Recommended Dietary Allowance
Energy	53.6% 1556kcal	34.7% 1007kcal	2900kcal per day for Men 19-50 years
Fat	9.68% 9.4g	3.04% 2.95g	97g per day for Men 19-50 years
Saturated Fat	7.7% 2.46g	1.28% 0.41g	32g per day for Men 19-50 years
Omega 3	92% 1.48g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	15% 2.55g	5.66% 0.96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	208% 271g	310% 403g	130g per day for Men 19-50 years
Sugars	NA	307% 223g	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	128% 48.5g	475% 181g	38g per day for Men 19-50 years
Protein	193% 108g	37.4% 21g	56g per day for Men 19-50 years

Vitamins

	Catjang Cowpeas	Carob flour	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	257% 3.1mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59.3% 0.77mg	161% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	79.2% 12.7mg	53.8% 8.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	137% 6.85mg	4.26% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	126% 1.64mg	128% 1.66mg	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	725% 2898μg	33% 132μg	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	7.56% 6.8mg	1% 0.91mg	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	19% 2.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Catjang Cowpeas	Carob flour	Recommended Dietary Allowance
Calcium	38.6% 386mg	158% 1579mg	1000mg per day for Men 19-50 years
Copper	534% 4.8mg	288% 2.6mg	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	564% 45mg	167% 13.3mg	8mg per day for Men 19-50 years
Magnesium	360% 1510mg	58.3% 245mg	420mg per day for Men 19-50 years
Manganese	304% 7mg	100% 2.3mg	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	284% 1987mg	51% 358mg	700mg per day for Men 19-50 years
Potassium	183% 6237mg	110% 3751mg	3400mg per day for Men 19-50 years
Selenium	75% 41.3μg	43.7% 24μg	55μg per day for Men 19-50 years
Sodium	17.5% 263mg	10.6% 159mg	1500mg per day for Men 19-50 years
Zinc	252% 27.7mg	38% 4.17mg	11mg per day for Men 19-50 years
Water	1.35% 50g	0.44% 16.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Catjang Cowpeas VS Carob flour per 1 lb

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

Lets compare vitamin content per 1 pound of Catjang Cowpeas vs Carob flour:

• 1 pound of Catjang Cowpeas has 12.8 times more Vitamin B1, 1.5 times more Vitamin B3, 32.1 times more Vitamin B5 and 22 times more Vitamin B9 than Carob flour.
• While 1 lb of Carob flour contains 2.7 times more Vitamin B2 than Raw Catjang Cowpeas.
• Both Catjang Cowpeas and Carob flour provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Carob flour have insufficient amounts of Vitamin B5
• Both Raw Catjang Cowpeas as well as Carob flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Catjang Cowpeas vs Carob flour:

• 1 pound of Catjang Cowpeas has 1.9 times more Copper, 3.4 times more Iron, 6.2 times more Magnesium, 3 times more Manganese, 5.5 times more Phosphorus, 1.7 times more Potassium, 1.7 times more Selenium, 1.7 times more Sodium and 6.6 times more Zinc than Carob flour.
• While 1 lb of Carob flour contains 4.1 times more Calcium than Raw Catjang Cowpeas.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Catjang Cowpeas has 1.5 times more Energy, 3.2 times more Fat, 81.5 times more Omega 3, 2.7 times more Omega 6 and 5.2 times more Protein than Carob flour.
• While 1 lb of Carob flour contains 1.5 times more Carbohydrate and 3.7 times more Fiber than Raw Catjang Cowpeas.
• 1 pound of Carob flour provide inadequate amounts of Omega 3 and Omega 6