Comparing Nutrients in 500 calories Boiled White Beans VS Catjang Cowpeas

Weight per 500 calories

• Boiled White Beans: 360g
• Catjang Cowpeas: 146g

Raw Catjang Cowpeas have 2.5 times more energy per unit of mass than Boiled White Beans, which is high in comparison to other foods. Boiled White Beans having average energy density.

Discover which food has more nutrients per 500 calories - Boiled White Beans or Catjang Cowpeas?

Macros Ratio

	Protein	Fat	Carbs
Boiled White Beans	27%	2%	71%
Catjang Cowpeas	27%	5%	68%

Macro Nutrients

	Boiled White Beans	Catjang Cowpeas	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.26g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	1.02% 0.33g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	29.7% 0.48g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	4.83% 0.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.4% 90g	67% 87g	130g per day for Men 19-50 years
Sugars	1.7% 1.22g	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	59.6% 22.7g	41% 15.6g	38g per day for Men 19-50 years
Protein	62.5% 35g	62% 34.8g	56g per day for Men 19-50 years

Vitamins

	Boiled White Beans	Catjang Cowpeas	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.32% 2.9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.4% 0.42mg	82.6% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.7% 0.17mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.15% 0.5mg	25.5% 4.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.5% 0.82mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.7% 0.33mg	40.5% 0.53mg	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	73% 291μg	233% 931μg	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% 0mg	2.43% 2.2mg	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	22.5% 3.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.5% 12.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Beans	Catjang Cowpeas	Recommended Dietary Allowance
Calcium	32.4% 324mg	12.4% 124mg	1000mg per day for Men 19-50 years
Copper	115% 1.03mg	172% 1.54mg	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	166% 13.3mg	181% 14.5mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	116% 485mg	420mg per day for Men 19-50 years
Manganese	99% 2.3mg	98% 2.25mg	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	58% 406mg	91% 638mg	700mg per day for Men 19-50 years
Potassium	59.4% 2018mg	59% 2004mg	3400mg per day for Men 19-50 years
Selenium	8.5% 4.68μg	24% 13.3μg	55μg per day for Men 19-50 years
Sodium	1.44% 21.6mg	5.64% 84.5mg	1500mg per day for Men 19-50 years
Zinc	45% 4.96mg	81% 8.9mg	11mg per day for Men 19-50 years
Water	6.13% 227g	0.44% 16g	3700g per day for Men 19-50 years

Boiled White Beans VS Catjang Cowpeas Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled White Beans or Catjang Cowpeas?

Lets compare vitamin content per 500 calories of Boiled White Beans vs Catjang Cowpeas:

• 500 kcal of Raw Catjang Cowpeas contain 2.3 times more Vitamin B1, 1.5 times more Vitamin B2, 8.1 times more Vitamin B3, 2.7 times more Vitamin B5, 1.6 times more Vitamin B6 and 3.2 times more Vitamin B9 than Boiled White Beans.
• 500 calories of Boiled White Beans have insufficient amounts of Vitamin B3
• Both Boiled White Beans as well as Raw Catjang Cowpeas have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled White Beans vs Catjang Cowpeas:

• 500 calories of Boiled White Beans have 2.6 times more Calcium than Catjang Cowpeas.
• While 500 kcal of Raw Catjang Cowpeas contain 1.5 times more Copper, 2.1 times more Magnesium, 1.6 times more Phosphorus, 2.8 times more Selenium and 1.8 times more Zinc than Boiled White Beans.
• Both Boiled White Beans and Catjang Cowpeas contain similar levels of Iron, Manganese and Potassium per 500 calories.
• 500 calories of Boiled White Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled White Beans have 1.5 times more Fiber than Catjang Cowpeas.
• While 500 kcal of Raw Catjang Cowpeas contain 1.9 times more Omega 3 than Boiled White Beans.
• Both Boiled White Beans and Catjang Cowpeas offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• Both Boiled White Beans as well as Raw Catjang Cowpeas provide inadequate amounts of Omega 6 in 500 calories.