Comparing Nutrients in 5 ounces Canned Broadbeans VS Boiled Catjang Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Canned Broadbeans	30%	3%	67%
Boiled Catjang Cowpeas	27%	5%	68%

Macro Nutrients

	Canned Broadbeans	Boiled Catjang Cowpeas	Recommended Dietary Allowance
Energy	3.47% 101kcal	5.7% 166kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	1.04% 1g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.82% 0.26g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	9.83% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.7% 0.12g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.5% 17.6g	22% 29g	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	14% 5.24g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	14% 7.75g	20.6% 11.5g	56g per day for Men 19-50 years

Vitamins

	Canned Broadbeans	Boiled Catjang Cowpeas	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.36% 0.028mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	5% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.5% 1.36mg	6.33% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.37% 0.17mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.9% 0.064mg	10% 0.13mg	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	11.7% 46.8μg	50.3% 201μg	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	2.83% 2.55mg	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

	Canned Broadbeans	Boiled Catjang Cowpeas	Recommended Dietary Allowance
Calcium	3.7% 37mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	42.7% 0.38mg	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	17.7% 1.4mg	54% 4.32mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	17.7% 0.41mg	29% 0.67mg	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	16% 112mg	28.8% 201mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	15.6% 532mg	3400mg per day for Men 19-50 years
Selenium	4.64% 2.55μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	43% 642mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	24% 2.65mg	11mg per day for Men 19-50 years
Water	3.08% 114g	2.67% 99g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Broadbeans VS Boiled Catjang Cowpeas per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Broadbeans versus 5 oz of Boiled Catjang Cowpeas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Broadbeans vs Boiled Catjang Cowpeas:

• 5 ounces of Canned Broadbeans have 1.3 times more Vitamin B3 and 4.5 times more Vitamin C than Boiled Catjang Cowpeas.
• While 5 oz of Boiled Catjang Cowpeas contain 8.1 times more Vitamin B1, 3.2 times more Vitamin B5, 2 times more Vitamin B6 and 4.3 times more Vitamin B9 than Canned Broadbeans .
• Both Canned Broadbeans and Boiled Catjang Cowpeas provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Canned Broadbeans have insufficient amounts of Vitamin B1
• 5 ounces of Boiled Catjang Cowpeas have insufficient amounts of Vitamin C
• Both Canned Broadbeans as well as Boiled Catjang Cowpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Broadbeans vs Boiled Catjang Cowpeas:

• 5 ounces of Canned Broadbeans have 23.8 times more Sodium than Boiled Catjang Cowpeas.
• While 5 oz of Boiled Catjang Cowpeas contain 2.5 times more Copper, 3.1 times more Iron, 3 times more Magnesium, 1.6 times more Manganese, 1.8 times more Phosphorus, 1.5 times more Potassium, 1.4 times more Selenium and 3 times more Zinc than Canned Broadbeans .
• Both Canned Broadbeans and Boiled Catjang Cowpeas contain similar levels of Calcium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled Catjang Cowpeas contain 1.6 times more Energy, 15.9 times more Omega 3, 1.6 times more Carbohydrate and 1.5 times more Protein than Canned Broadbeans .
• Both Canned Broadbeans and Boiled Catjang Cowpeas offer comparable quantities of Fiber per five ounces.
• 5 ounces of Canned Broadbeans provide inadequate amounts of Omega 3
• Both Canned Broadbeans as well as Boiled Catjang Cowpeas provide inadequate amounts of Omega 6 in five ounces.