Comparing Nutrients in 1 pound Catjang Cowpeas VS Canned Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Catjang Cowpeas	27%	5%	68%
Canned Cowpeas	24%	6%	70%

Macro Nutrients

	Catjang Cowpeas	Canned Cowpeas	Recommended Dietary Allowance
Energy	53.6% 1556kcal	12% 349kcal	2900kcal per day for Men 19-50 years
Fat	9.68% 9.4g	2.57% 2.5g	97g per day for Men 19-50 years
Saturated Fat	7.7% 2.46g	2.04% 0.65g	32g per day for Men 19-50 years
Omega 3	92% 1.48g	24.7% 0.39g	1.6g per day for Men 19-50 years
Omega 6	15% 2.55g	4% 0.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	208% 271g	47.6% 62g	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	128% 48.5g	39.4% 15g	38g per day for Men 19-50 years
Protein	193% 108g	38.4% 21.5g	56g per day for Men 19-50 years

Vitamins

	Catjang Cowpeas	Canned Cowpeas	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	257% 3.1mg	28.7% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59.3% 0.77mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	79.2% 12.7mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	137% 6.85mg	17.2% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	126% 1.64mg	15.7% 0.2mg	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	58% 231μg	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	13.6% 12.2mg	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

	Catjang Cowpeas	Canned Cowpeas	Recommended Dietary Allowance
Calcium	38.6% 386mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	534% 4.8mg	59% 0.53mg	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	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	360% 1510mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	304% 7mg	56% 1.3mg	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	45.4% 318mg	700mg per day for Men 19-50 years
Potassium	183% 6237mg	23% 780mg	3400mg per day for Men 19-50 years
Selenium	75% 41.3μg	19% 10.4μg	55μg per day for Men 19-50 years
Sodium	17.5% 263mg	88.6% 1329mg	1500mg per day for Men 19-50 years
Zinc	252% 27.7mg	29% 3.18mg	11mg per day for Men 19-50 years
Water	1.35% 50g	9.76% 361g	3700g per day for Men 19-50 years

Nutrient Comparison: Catjang Cowpeas VS Canned Cowpeas per 1 lb

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

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

• 1 pound of Catjang Cowpeas has 8.9 times more Vitamin B1, 2.3 times more Vitamin B2, 7.9 times more Vitamin B3, 7.9 times more Vitamin B5, 8 times more Vitamin B6 and 12.5 times more Vitamin B9 than Canned Cowpeas.
• While 1 lb of Canned Common Cowpeas contains 1.8 times more Vitamin C than Raw Catjang Cowpeas.
• 1 pound of Catjang Cowpeas have insufficient amounts of Vitamin C
• Both Raw Catjang Cowpeas as well as Canned Common Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Catjang Cowpeas vs Canned Cowpeas:

• 1 pound of Catjang Cowpeas has 4.3 times more Calcium, 9.1 times more Copper, 10.3 times more Iron, 11.9 times more Magnesium, 5.5 times more Manganese, 6.3 times more Phosphorus, 8 times more Potassium, 4 times more Selenium and 8.7 times more Zinc than Canned Cowpeas.
• While 1 lb of Canned Common Cowpeas contains 5.1 times more Sodium and 7.2 times more Water than Raw Catjang Cowpeas.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Catjang Cowpeas has 4.5 times more Energy, 3.8 times more Fat, 3.7 times more Omega 3, 3.8 times more Omega 6, 4.4 times more Carbohydrate, 3.2 times more Fiber and 5 times more Protein than Canned Cowpeas.
• 1 pound of Canned Cowpeas provide inadequate amounts of Omega 6