Comparing Nutrients in 500 calories Boiled Catjang Cowpeas with Salt VS Boiled Common Cowpeas with Salt

Weight per 500 calories

• Boiled Catjang Cowpeas with Salt: 427g
• Boiled Common Cowpeas with Salt: 431g

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

Which food has more nutrients per 500 calories - Boiled Catjang Cowpeas with Salt or Boiled Common Cowpeas with Salt?

Macros Ratio

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

Macro Nutrients

	Boiled Catjang Cowpeas with Salt	Boiled Common Cowpeas with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.13% 3.03g	2.36% 2.3g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	1.86% 0.59g	32g per day for Men 19-50 years
Omega 3	29.6% 0.47g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	4.83% 0.82g	3.63% 0.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.8% 87g	69% 89.5g	130g per day for Men 19-50 years
Sugars	NA	19.6% 14.2g	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	40.5% 15.4g	73.7% 28g	38g per day for Men 19-50 years
Protein	62% 34.7g	59.5% 33.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Catjang Cowpeas with Salt	Boiled Common Cowpeas with Salt	Recommended Dietary Allowance
Vitamin A	0.47% 4.27μg	0.48% 4.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.7% 0.69mg	72.6% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	18.2% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.05mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.65mg	35.4% 1.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.2% 0.39mg	33% 0.43mg	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	152% 607μg	224% 897μg	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	1.9% 1.7mg	1.9% 1.72mg	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	8.05% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.1% 7.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Catjang Cowpeas with Salt	Boiled Common Cowpeas with Salt	Recommended Dietary Allowance
Calcium	11% 111mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	128% 1.16mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.32% 13μg	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	163% 13mg	135% 11mg	8mg per day for Men 19-50 years
Magnesium	98% 410mg	54.4% 228mg	420mg per day for Men 19-50 years
Manganese	88% 2.02mg	89% 2.05mg	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	86.7% 607mg	96% 672mg	700mg per day for Men 19-50 years
Potassium	47% 1603mg	35.2% 1198mg	3400mg per day for Men 19-50 years
Selenium	19.4% 10.7μg	19.6% 10.8μg	55μg per day for Men 19-50 years
Sodium	72.6% 1090mg	69% 1034mg	1500mg per day for Men 19-50 years
Zinc	72.6% 8mg	50.5% 5.56mg	11mg per day for Men 19-50 years
Water	8.05% 298g	8.16% 302g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Catjang Cowpeas with Salt vs Boiled Common Cowpeas with Salt:

• Boiled Catjang Cowpeas with Salt have 1.4 times more Vitamin B3 than Boiled Common Cowpeas with Salt.
• While Boiled Common Cowpeas with Salt contain 1.3 times more Vitamin B1 and 1.5 times more Vitamin B9 than Boiled Catjang Cowpeas with Salt.
• Both Boiled Catjang Cowpeas with Salt and Boiled Common Cowpeas with Salt have similar amounts of Vitamin B2, Vitamin B5 and Vitamin B6 per 500 kcal.
• Both Boiled Catjang Cowpeas with Salt as well as Boiled Common Cowpeas with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Catjang Cowpeas with Salt vs Boiled Common Cowpeas with Salt:

• Boiled Catjang Cowpeas with Salt have 1.2 times more Iron, 1.8 times more Magnesium, 1.3 times more Potassium and 1.4 times more Zinc than Boiled Common Cowpeas with Salt.
• Both Boiled Catjang Cowpeas with Salt and Boiled Common Cowpeas with Salt have similar amounts of Calcium, Copper, Manganese, Phosphorus, Selenium, Sodium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled Catjang Cowpeas with Salt have 1.3 times more Omega 3 than Boiled Common Cowpeas with Salt.
• While Boiled Common Cowpeas with Salt contain 1.8 times more Fiber than Boiled Catjang Cowpeas with Salt.
• Both Boiled Catjang Cowpeas with Salt and Boiled Common Cowpeas with Salt have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Boiled Catjang Cowpeas with Salt as well as Boiled Common Cowpeas with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.