Comparing Nutrients in 1 pound Catjang Cowpeas VS Hyacinth Beans

Macros Ratio

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

Macro Nutrients

	Catjang Cowpeas	Hyacinth Beans	Recommended Dietary Allowance
Energy	53.6% 1556kcal	54% 1560kcal	2900kcal per day for Men 19-50 years
Fat	9.68% 9.4g	7.9% 7.67g	97g per day for Men 19-50 years
Saturated Fat	7.7% 2.46g	4.1% 1.3g	32g per day for Men 19-50 years
Omega 3	92% 1.48g	NA	1.6g per day for Men 19-50 years
Omega 6	15% 2.55g	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	208% 271g	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	128% 48.5g	306% 116g	38g per day for Men 19-50 years
Protein	193% 108g	194% 108g	56g per day for Men 19-50 years

Vitamins

	Catjang Cowpeas	Hyacinth Beans	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	257% 3.1mg	427% 5.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59.3% 0.77mg	47.5% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	79.2% 12.7mg	45.6% 7.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	137% 6.85mg	112% 5.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	126% 1.64mg	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	725% 2898μg	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	7.56% 6.8mg	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

	Catjang Cowpeas	Hyacinth Beans	Recommended Dietary Allowance
Calcium	38.6% 386mg	59% 590mg	1000mg per day for Men 19-50 years
Copper	534% 4.8mg	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	564% 45mg	289% 23mg	8mg per day for Men 19-50 years
Magnesium	360% 1510mg	306% 1284mg	420mg per day for Men 19-50 years
Manganese	304% 7mg	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	284% 1987mg	241% 1687mg	700mg per day for Men 19-50 years
Potassium	183% 6237mg	165% 5602mg	3400mg per day for Men 19-50 years
Selenium	75% 41.3μg	67.6% 37μg	55μg per day for Men 19-50 years
Sodium	17.5% 263mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	252% 27.7mg	383% 42mg	11mg per day for Men 19-50 years
Water	1.35% 50g	1.15% 42.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Catjang Cowpeas VS Hyacinth Beans per 1 lb

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

• 1 pound of Catjang Cowpeas has 1.3 times more Vitamin B2, 1.7 times more Vitamin B3, 1.2 times more Vitamin B5, 2.3 times more Vitamin B6 and 27.8 times more Vitamin B9 than Hyacinth Beans.
• While 1 lb of Raw Hyacinth Beans contains 1.7 times more Vitamin B1 than Raw Catjang Cowpeas.
• Both Raw 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 Catjang Cowpeas vs Hyacinth Beans:

• 1 pound of Catjang Cowpeas has 2 times more Iron and 2.8 times more Sodium than Hyacinth Beans.
• While 1 lb of Raw Hyacinth Beans contains 1.5 times more Calcium, 1.3 times more Copper and 1.5 times more Zinc than Raw Catjang Cowpeas.
• Both Catjang Cowpeas and Hyacinth Beans contain similar levels of Magnesium, Manganese, Phosphorus, Potassium and Selenium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Catjang Cowpeas has 1.2 times more Fat than Hyacinth Beans.
• While 1 lb of Raw Hyacinth Beans contains 1.3 times more Omega 6 and 2.4 times more Fiber than Raw Catjang Cowpeas.
• Both Catjang Cowpeas and Hyacinth Beans offer comparable quantities of Energy, Carbohydrate and Protein per one pound.