Comparing Nutrients in 300 calories Boiled Catjang Cowpeas with Salt VS Boiled Lentils with Salt

Weight per 300 calories

• Boiled Catjang Cowpeas with Salt: 256g
• Boiled Lentils with Salt: 263g

Both foods have similar energy densities which is average in comparison to other foods.

Discover which food has more nutrients per 300 calories - Boiled Catjang Cowpeas with Salt or Boiled Lentils with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Catjang Cowpeas with Salt	27%	5%	68%
Boiled Lentils with Salt	31%	3%	66%

Macro Nutrients

	Boiled Catjang Cowpeas with Salt	Boiled Lentils with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.88% 1.82g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.47g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	17.8% 0.28g	6.1% 0.097g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	2.12% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	39.6% 51.4g	130g per day for Men 19-50 years
Sugars	NA	6.53% 4.74g	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	24.3% 9.23g	54.7% 20.8g	38g per day for Men 19-50 years
Protein	37.2% 21g	42.4% 23.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Catjang Cowpeas with Salt	Boiled Lentils with Salt	Recommended Dietary Allowance
Vitamin A	0.28% 2.56μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.6% 0.42mg	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.07% 0.12mg	14.8% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	17.4% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.8% 0.99mg	33.6% 1.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.24mg	36% 0.47mg	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	91% 364μg	119% 476μg	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	1.14% 1.03mg	4.4% 3.95mg	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	1.93% 0.29mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.73% 4.47μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Catjang Cowpeas with Salt	Boiled Lentils with Salt	Recommended Dietary Allowance
Calcium	6.67% 66.7mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	77.2% 0.69mg	73.4% 0.66mg	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	98% 7.82mg	110% 8.76mg	8mg per day for Men 19-50 years
Magnesium	58.6% 246mg	22.6% 95mg	420mg per day for Men 19-50 years
Manganese	52.7% 1.2mg	56.5% 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	52% 364mg	67.7% 474mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	28.6% 971mg	3400mg per day for Men 19-50 years
Selenium	11.7% 6.4μg	13.4% 7.37μg	55μg per day for Men 19-50 years
Sodium	43.6% 654mg	41.8% 626mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	30.4% 3.34mg	11mg per day for Men 19-50 years
Water	4.83% 179g	4.95% 183g	3700g per day for Men 19-50 years

Boiled Catjang Cowpeas With Salt VS Boiled Lentils With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Catjang Cowpeas with Salt or Boiled Lentils with Salt?

Lets compare vitamin content per 300 calories of Boiled Catjang Cowpeas with Salt vs Boiled Lentils with Salt:

• 300 kcal of Boiled Lentils with Salt contain 1.6 times more Vitamin B2, 1.5 times more Vitamin B3, 1.7 times more Vitamin B5, 2 times more Vitamin B6 and 1.3 times more Vitamin B9 than Boiled Catjang Cowpeas with Salt.
• Both Boiled Catjang Cowpeas with Salt and Boiled Lentils with Salt provide similar amounts of Vitamin B1 per 300 calories.
• Both Boiled Catjang Cowpeas with Salt as well as Boiled Lentils with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Catjang Cowpeas with Salt vs Boiled Lentils with Salt:

• 300 calories of Boiled Catjang Cowpeas with Salt have 1.3 times more Calcium, 2.6 times more Magnesium and 1.4 times more Zinc than Boiled Lentils with Salt.
• While 300 kcal of Boiled Lentils with Salt contain 1.3 times more Phosphorus than Boiled Catjang Cowpeas with Salt.
• Both Boiled Catjang Cowpeas with Salt and Boiled Lentils with Salt contain similar levels of Copper, Iron, Manganese, Potassium, Selenium and Sodium per 300 calories.
• 300 calories of Boiled Lentils with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Catjang Cowpeas with Salt have 2.9 times more Omega 3 than Boiled Lentils with Salt.
• While 300 kcal of Boiled Lentils with Salt contain 2.3 times more Fiber than Boiled Catjang Cowpeas with Salt.
• Both Boiled Catjang Cowpeas with Salt and Boiled Lentils with Salt offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• Both Boiled Catjang Cowpeas with Salt as well as Boiled Lentils with Salt provide inadequate amounts of Omega 6 in 300 calories.