Comparing Nutrients in 500 calories Catjang Cowpeas VS Canned Chickpeas with Liquids

Weight per 500 calories

• Catjang Cowpeas: 146g
• Canned Chickpeas with Liquids: 568g

Catjang Cowpeas have 3.9 times more energy per 100g than Canned Chickpeas with Liquids. It has high energy density when compared to other foods. Canned Chickpeas Solids and Liquids having average energy density.

Discover which food has more nutrients per 500 calories - Catjang Cowpeas or Canned Chickpeas with Liquids?

Macros Ratio

	Protein	Fat	Carbs
Catjang Cowpeas	27%	5%	68%
Canned Chickpeas with Liquids	22%	19%	59%

Macro Nutrients

	Catjang Cowpeas	Canned Chickpeas with Liquids	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	11.4% 11g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	3.62% 1.16g	32g per day for Men 19-50 years
Omega 3	29.7% 0.48g	11.7% 0.19g	1.6g per day for Men 19-50 years
Omega 6	4.83% 0.82g	28.4% 4.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87g	59% 76.6g	130g per day for Men 19-50 years
Sugars	NA	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	41% 15.6g	65.8% 25g	38g per day for Men 19-50 years
Protein	62% 34.8g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Catjang Cowpeas	Canned Chickpeas with Liquids	Recommended Dietary Allowance
Vitamin A	0.32% 2.9μg	0.63% 5.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82.6% 0.99mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	6.56% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.07mg	4.6% 0.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.5% 0.53mg	207% 2.7mg	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	233% 931μg	35.5% 142μg	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	2.43% 2.2mg	0.63% 0.57mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Catjang Cowpeas	Canned Chickpeas with Liquids	Recommended Dietary Allowance
Calcium	12.4% 124mg	20% 199mg	1000mg per day for Men 19-50 years
Copper	172% 1.54mg	97% 0.87mg	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	181% 14.5mg	87.4% 7mg	8mg per day for Men 19-50 years
Magnesium	116% 485mg	36.5% 153mg	420mg per day for Men 19-50 years
Manganese	98% 2.25mg	202% 4.65mg	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	91% 638mg	65% 455mg	700mg per day for Men 19-50 years
Potassium	59% 2004mg	24% 818mg	3400mg per day for Men 19-50 years
Selenium	24% 13.3μg	20.7% 11.4μg	55μg per day for Men 19-50 years
Sodium	5.64% 84.5mg	105% 1580mg	1500mg per day for Men 19-50 years
Zinc	81% 8.9mg	35.6% 3.92mg	11mg per day for Men 19-50 years
Water	0.44% 16g	12% 446g	3700g per day for Men 19-50 years

Catjang Cowpeas VS Canned Chickpeas With Liquids Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Catjang Cowpeas or Canned Chickpeas with Liquids?

Lets compare vitamin content per 500 calories of Catjang Cowpeas vs Canned Chickpeas with Liquids:

• 500 calories of Catjang Cowpeas have 5.5 times more Vitamin B1, 2.9 times more Vitamin B2, 5.5 times more Vitamin B3, 1.3 times more Vitamin B5 and 6.6 times more Vitamin B9 than Canned Chickpeas with Liquids.
• While 500 kcal of Canned Chickpeas Solids and Liquids contain 5.1 times more Vitamin B6 than Raw Catjang Cowpeas.
• 500 calories of Canned Chickpeas with Liquids have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Raw Catjang Cowpeas as well as Canned Chickpeas Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Catjang Cowpeas vs Canned Chickpeas with Liquids:

• 500 calories of Catjang Cowpeas have 1.8 times more Copper, 2.1 times more Iron, 3.2 times more Magnesium, 1.4 times more Phosphorus, 2.4 times more Potassium and 2.3 times more Zinc than Canned Chickpeas with Liquids.
• While 500 kcal of Canned Chickpeas Solids and Liquids contain 1.6 times more Calcium, 2.1 times more Manganese, 18.7 times more Sodium and 27.7 times more Water than Raw Catjang Cowpeas.
• Both Catjang Cowpeas and Canned Chickpeas with Liquids contain similar levels of Selenium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Catjang Cowpeas have 2.5 times more Omega 3 and 1.2 times more Protein than Canned Chickpeas with Liquids.
• While 500 kcal of Canned Chickpeas Solids and Liquids contain 3.7 times more Fat, 5.9 times more Omega 6 and 1.6 times more Fiber than Raw Catjang Cowpeas.
• Both Catjang Cowpeas and Canned Chickpeas with Liquids offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Catjang Cowpeas provide inadequate amounts of Omega 6