Comparing Nutrients in 300 calories Carob flour VS Boiled Common Cowpeas

Weight per 300 calories

• Carob flour: 135g
• Boiled Common Cowpeas: 259g

Carob flour has 1.9 times more energy per 100g than Boiled Common Cowpeas. It has above average energy density when compared to other foods. Boiled Common Cowpeas having average energy density.

Discover which food has more nutrients per 300 calories - Carob flour or Boiled Common Cowpeas?

Macros Ratio

	Protein	Fat	Carbs
Carob flour	5%	2%	93%
Boiled Common Cowpeas	26%	4%	70%

Macro Nutrients

	Carob flour	Boiled Common Cowpeas	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.91% 0.88g	1.4% 1.37g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	0.34% 0.005g	13.4% 0.21g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	2.18% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	41.3% 53.7g	130g per day for Men 19-50 years
Sugars	91% 66.3g	11.8% 8.53g	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	142% 53.8g	44.2% 17g	38g per day for Men 19-50 years
Protein	11% 6.24g	35.7% 20g	56g per day for Men 19-50 years

Vitamins

	Carob flour	Boiled Common Cowpeas	Recommended Dietary Allowance
Vitamin A	0.15% 1.35μg	0.29% 2.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.97% 0.072mg	43.5% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48% 0.62mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	8% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.27% 0.064mg	21.3% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.49mg	20% 0.26mg	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	9.8% 39μg	134% 538μg	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	0.3% 0.27mg	1.15% 1.03mg	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	5.68% 0.85mg	4.83% 0.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carob flour	Boiled Common Cowpeas	Recommended Dietary Allowance
Calcium	47% 470mg	6.2% 62mg	1000mg per day for Men 19-50 years
Copper	85.7% 0.77mg	77% 0.69mg	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	49.7% 3.97mg	81% 6.5mg	8mg per day for Men 19-50 years
Magnesium	17.4% 73mg	32.6% 137mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	53.4% 1.23mg	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	15.3% 107mg	57.6% 403mg	700mg per day for Men 19-50 years
Potassium	33% 1118mg	21% 719mg	3400mg per day for Men 19-50 years
Selenium	13% 7.16μg	11.8% 6.47μg	55μg per day for Men 19-50 years
Sodium	3.15% 47.3mg	0.69% 10.3mg	1500mg per day for Men 19-50 years
Zinc	11.3% 1.24mg	30.3% 3.34mg	11mg per day for Men 19-50 years
Water	0.13% 4.84g	4.9% 181g	3700g per day for Men 19-50 years

Carob Flour VS Boiled Common Cowpeas Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Carob flour or Boiled Common Cowpeas?

Lets compare vitamin content per 300 calories of Carob flour vs Boiled Common Cowpeas:

• 300 calories of Carob flour have 4.4 times more Vitamin B2, 2 times more Vitamin B3 and 1.9 times more Vitamin B6 than Boiled Common Cowpeas.
• While 300 kcal of Boiled Common Cowpeas contain 7.3 times more Vitamin B1, 16.7 times more Vitamin B5 and 13.7 times more Vitamin B9 than Carob flour.
• 300 calories of Carob flour have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Carob flour as well as Boiled Common Cowpeas have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Carob flour vs Boiled Common Cowpeas:

• 300 calories of Carob flour have 7.6 times more Calcium and 1.6 times more Potassium than Boiled Common Cowpeas.
• While 300 kcal of Boiled Common Cowpeas contain 1.6 times more Iron, 1.9 times more Magnesium, 1.8 times more Manganese, 3.8 times more Phosphorus and 2.7 times more Zinc than Carob flour.
• Both Carob flour and Boiled Common Cowpeas contain similar levels of Copper and Selenium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Carob flour have 2.2 times more Carbohydrate, 7.8 times more Sugars and 3.2 times more Fiber than Boiled Common Cowpeas.
• While 300 kcal of Boiled Common Cowpeas contain 39.7 times more Omega 3 and 3.2 times more Protein than Carob flour.
• Both Carob flour and Boiled Common Cowpeas offer comparable quantities of Energy per 300 calories.
• 300 calories of Carob flour provide inadequate amounts of Omega 3
• Both Carob flour as well as Boiled Common Cowpeas provide inadequate amounts of Omega 6 in 300 calories.