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

Weight per 500 calories

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

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

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Boiled Common Cowpeas With Salt VS Boiled Catjang Cowpeas With Salt Nutrients Per 500 Kcal

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

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

• 500 calories of Boiled Common Cowpeas with Salt have 1.3 times more Vitamin B1, 1.2 times more Vitamin B2 and 1.5 times more Vitamin B9 than Boiled Catjang Cowpeas with Salt.
• While 500 kcal of Boiled Catjang Cowpeas with Salt contain 1.4 times more Vitamin B3 than Boiled Common Cowpeas with Salt.
• Both Boiled Common Cowpeas with Salt and Boiled Catjang Cowpeas with Salt provide similar amounts of Vitamin B5 and Vitamin B6 per 500 calories.
• Both Boiled Common Cowpeas with Salt as well as Boiled Catjang Cowpeas with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

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

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

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Common Cowpeas with Salt have 1.8 times more Fiber than Boiled Catjang Cowpeas with Salt.
• While 500 kcal of Boiled Catjang Cowpeas with Salt contain 1.3 times more Omega 3 than Boiled Common Cowpeas with Salt.
• Both Boiled Common Cowpeas with Salt and Boiled Catjang Cowpeas with Salt offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• Both Boiled Common Cowpeas with Salt as well as Boiled Catjang Cowpeas with Salt provide inadequate amounts of Omega 6 in 500 calories.