Comparing Nutrients in 300 calories Catjang Cowpeas VS Carob flour

Weight per 300 calories

• Catjang Cowpeas: 87.5g
• Carob flour: 135g

Catjang Cowpeas have 1.5 times more energy per 100g than Carob flour. It has high energy density when compared to other foods. Carob flour having above average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Catjang Cowpeas	27%	5%	68%
Carob flour	5%	2%	93%

Macro Nutrients

	Catjang Cowpeas	Carob flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	0.91% 0.88g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.47g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	0.34% 0.005g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	92% 120g	130g per day for Men 19-50 years
Sugars	NA	91% 66.3g	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	24.6% 9.36g	142% 53.8g	38g per day for Men 19-50 years
Protein	37.3% 21g	11% 6.24g	56g per day for Men 19-50 years

Vitamins

	Catjang Cowpeas	Carob flour	Recommended Dietary Allowance
Vitamin A	0.19% 1.75μg	0.15% 1.35μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.6% 0.59mg	5.97% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.4% 0.15mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.44mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.4% 1.32mg	1.27% 0.064mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.3% 0.32mg	38% 0.49mg	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	140% 559μg	9.8% 39μg	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	1.46% 1.3mg	0.3% 0.27mg	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	5.68% 0.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Catjang Cowpeas	Carob flour	Recommended Dietary Allowance
Calcium	7.43% 74.3mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	85.7% 0.77mg	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	109% 8.7mg	49.7% 3.97mg	8mg per day for Men 19-50 years
Magnesium	69.3% 291mg	17.4% 73mg	420mg per day for Men 19-50 years
Manganese	58.7% 1.35mg	30% 0.69mg	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	54.7% 383mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	35.4% 1203mg	33% 1118mg	3400mg per day for Men 19-50 years
Selenium	14.5% 7.96μg	13% 7.16μg	55μg per day for Men 19-50 years
Sodium	3.4% 50.7mg	3.15% 47.3mg	1500mg per day for Men 19-50 years
Zinc	48.6% 5.34mg	11.3% 1.24mg	11mg per day for Men 19-50 years
Water	0.26% 9.66g	0.13% 4.84g	3700g per day for Men 19-50 years

Catjang Cowpeas VS Carob Flour Nutrients Per 300 Kcal

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

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

• 300 calories of Catjang Cowpeas have 8.3 times more Vitamin B1, 20.8 times more Vitamin B5 and 14.3 times more Vitamin B9 than Carob flour.
• While 300 kcal of Carob flour contain 4.2 times more Vitamin B2 and 1.6 times more Vitamin B6 than Raw Catjang Cowpeas.
• Both Catjang Cowpeas and Carob flour provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Carob flour have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Raw Catjang Cowpeas as well as Carob flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Catjang Cowpeas vs Carob flour:

• 300 calories of Catjang Cowpeas have 1.2 times more Copper, 2.2 times more Iron, 4 times more Magnesium, 2 times more Manganese, 3.6 times more Phosphorus and 4.3 times more Zinc than Carob flour.
• While 300 kcal of Carob flour contain 6.3 times more Calcium than Raw Catjang Cowpeas.
• Both Catjang Cowpeas and Carob flour contain similar levels of Potassium and Selenium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Catjang Cowpeas have 52.7 times more Omega 3 and 3.3 times more Protein than Carob flour.
• While 300 kcal of Carob flour contain 2.3 times more Carbohydrate and 5.7 times more Fiber than Raw Catjang Cowpeas.
• Both Catjang Cowpeas and Carob flour offer comparable quantities of Energy per 300 calories.
• 300 calories of Carob flour provide inadequate amounts of Omega 3
• Both Raw Catjang Cowpeas as well as Carob flour provide inadequate amounts of Omega 6 in 300 calories.