Comparing Nutrients in 1 pound Catjang Cowpeas VS Chickpeas

Macros Ratio

	Protein	Fat	Carbs
Catjang Cowpeas	27%	5%	68%
Chickpeas	21%	14%	65%

Macro Nutrients

	Catjang Cowpeas	Chickpeas	Recommended Dietary Allowance
Energy	53.6% 1556kcal	59% 1715kcal	2900kcal per day for Men 19-50 years
Fat	9.68% 9.4g	28.2% 27.4g	97g per day for Men 19-50 years
Saturated Fat	7.7% 2.46g	8.55% 2.74g	32g per day for Men 19-50 years
Omega 3	92% 1.48g	29% 0.46g	1.6g per day for Men 19-50 years
Omega 6	15% 2.55g	70% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	208% 271g	220% 286g	130g per day for Men 19-50 years
Sugars	NA	67% 48.5g	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	146% 55.3g	38g per day for Men 19-50 years
Protein	193% 108g	166% 93g	56g per day for Men 19-50 years

Vitamins

	Catjang Cowpeas	Chickpeas	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	257% 3.1mg	180% 2.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59.3% 0.77mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	79.2% 12.7mg	43.7% 7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	137% 6.85mg	144% 7.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	126% 1.64mg	187% 2.43mg	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	632% 2527μg	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	20% 18mg	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	24.8% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Catjang Cowpeas	Chickpeas	Recommended Dietary Allowance
Calcium	38.6% 386mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	534% 4.8mg	331% 2.98mg	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	244% 19.5mg	8mg per day for Men 19-50 years
Magnesium	360% 1510mg	85.3% 358mg	420mg per day for Men 19-50 years
Manganese	304% 7mg	420% 9.66mg	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	163% 1143mg	700mg per day for Men 19-50 years
Potassium	183% 6237mg	96% 3257mg	3400mg per day for Men 19-50 years
Selenium	75% 41.3μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	17.5% 263mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	252% 27.7mg	114% 12.5mg	11mg per day for Men 19-50 years
Water	1.35% 50g	0.94% 35g	3700g per day for Men 19-50 years

Nutrient Comparison: Catjang Cowpeas VS Chickpeas per 1 lb

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

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

• 1 pound of Catjang Cowpeas has 1.4 times more Vitamin B1 and 1.8 times more Vitamin B3 than Chickpeas .
• While 1 lb of Raw Chickpeas contains 1.5 times more Vitamin B6 and 2.7 times more Vitamin C than Raw Catjang Cowpeas.
• Both Catjang Cowpeas and Chickpeas provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B9 per one pound.
• 1 pound of Catjang Cowpeas have insufficient amounts of Vitamin C
• Both Raw Catjang Cowpeas as well as Raw Chickpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Catjang Cowpeas vs Chickpeas :

• 1 pound of Catjang Cowpeas has 1.5 times more Calcium, 1.6 times more Copper, 2.3 times more Iron, 4.2 times more Magnesium, 1.7 times more Phosphorus, 1.9 times more Potassium, more Selenium, 2.4 times more Sodium and 2.2 times more Zinc than Chickpeas .
• While 1 lb of Raw Chickpeas contains 1.4 times more Manganese than Raw Catjang Cowpeas.
• 1 pound of Chickpeas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Catjang Cowpeas has 3.2 times more Omega 3 than Chickpeas .
• While 1 lb of Raw Chickpeas contains 2.9 times more Fat and 4.7 times more Omega 6 than Raw Catjang Cowpeas.
• Both Catjang Cowpeas and Chickpeas offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per one pound.