Comparing Nutrients in 300 calories Boiled Catjang Cowpeas VS Boiled Common Cowpeas

Weight per 300 calories

• Boiled Catjang Cowpeas: 256g
• Boiled Common Cowpeas: 259g

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

Which food has more nutrients per 300 calories - Boiled Catjang Cowpeas or Boiled Common Cowpeas?

Macros Ratio

	Protein	Fat	Carbs
Boiled Catjang Cowpeas	27%	5%	68%
Boiled Common Cowpeas	26%	4%	70%

Macro Nutrients

	Boiled Catjang Cowpeas	Boiled Common Cowpeas	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.88% 1.82g	1.4% 1.37g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.47g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	17.8% 0.28g	13.4% 0.21g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	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	40% 52g	41.3% 53.7g	130g per day for Men 19-50 years
Sugars	NA	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	24.3% 9.23g	44.2% 17g	38g per day for Men 19-50 years
Protein	37.2% 21g	35.7% 20g	56g per day for Men 19-50 years

Vitamins

	Boiled Catjang Cowpeas	Boiled Common Cowpeas	Recommended Dietary Allowance
Vitamin A	0.28% 2.56μg	0.29% 2.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.6% 0.42mg	43.5% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.07% 0.12mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	8% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.8% 0.99mg	21.3% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.24mg	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	91% 364μg	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	1.14% 1.03mg	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	NA	4.83% 0.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Catjang Cowpeas	Boiled Common Cowpeas	Recommended Dietary Allowance
Calcium	6.67% 66.7mg	6.2% 62mg	1000mg per day for Men 19-50 years
Copper	77.2% 0.69mg	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	98% 7.82mg	81% 6.5mg	8mg per day for Men 19-50 years
Magnesium	58.6% 246mg	32.6% 137mg	420mg per day for Men 19-50 years
Manganese	52.7% 1.2mg	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	52% 364mg	57.6% 403mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	21% 719mg	3400mg per day for Men 19-50 years
Selenium	11.7% 6.4μg	11.8% 6.47μg	55μg per day for Men 19-50 years
Sodium	3.25% 48.7mg	0.69% 10.3mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	30.3% 3.34mg	11mg per day for Men 19-50 years
Water	4.83% 179g	4.9% 181g	3700g per day for Men 19-50 years

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

• Boiled Catjang Cowpeas have 1.4 times more Vitamin B3 than Boiled Common Cowpeas.
• While Boiled Common Cowpeas contain 1.3 times more Vitamin B1 and 1.5 times more Vitamin B9 than Boiled Catjang Cowpeas.
• Both Boiled Catjang Cowpeas and Boiled Common Cowpeas have similar amounts of Vitamin B2, Vitamin B5 and Vitamin B6 per 300 kcal.
• Both Boiled Catjang Cowpeas as well as Boiled Common Cowpeas have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Catjang Cowpeas vs Boiled Common Cowpeas:

• Boiled Catjang Cowpeas have 1.2 times more Iron, 1.8 times more Magnesium, 1.3 times more Potassium, 4.7 times more Sodium and 1.4 times more Zinc than Boiled Common Cowpeas.
• Both Boiled Catjang Cowpeas and Boiled Common Cowpeas have similar amounts of Calcium, Copper, Manganese, Phosphorus, Selenium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled Catjang Cowpeas have 1.3 times more Omega 3 than Boiled Common Cowpeas.
• While Boiled Common Cowpeas contain 1.8 times more Fiber than Boiled Catjang Cowpeas.
• Both Boiled Catjang Cowpeas and Boiled Common Cowpeas have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Boiled Catjang Cowpeas as well as Boiled Common Cowpeas have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.