Comparing Nutrients in 5 ounces Chickpeas VS Boiled Catjang Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Chickpeas	21%	14%	65%
Boiled Catjang Cowpeas	27%	5%	68%

Macro Nutrients

	Chickpeas	Boiled Catjang Cowpeas	Recommended Dietary Allowance
Energy	18.5% 536kcal	5.7% 166kcal	2900kcal per day for Men 19-50 years
Fat	8.83% 8.56g	1.04% 1g	97g per day for Men 19-50 years
Saturated Fat	2.67% 0.85g	0.82% 0.26g	32g per day for Men 19-50 years
Omega 3	9.04% 0.14g	9.83% 0.16g	1.6g per day for Men 19-50 years
Omega 6	22% 3.73g	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	68.6% 89.2g	22% 29g	130g per day for Men 19-50 years
Sugars	21% 15g	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	45.5% 17.3g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	52% 29g	20.6% 11.5g	56g per day for Men 19-50 years

Vitamins

	Chickpeas	Boiled Catjang Cowpeas	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.3% 0.68mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	5% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	6.33% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.25mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.3% 0.76mg	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	197% 790μg	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	6.3% 5.67mg	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	7.75% 1.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chickpeas	Boiled Catjang Cowpeas	Recommended Dietary Allowance
Calcium	8.08% 80.8mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	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	76.4% 6.1mg	54% 4.32mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	131% 3mg	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	51% 357mg	28.8% 201mg	700mg per day for Men 19-50 years
Potassium	30% 1018mg	15.6% 532mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	35.6% 3.9mg	24% 2.65mg	11mg per day for Men 19-50 years
Water	0.29% 11g	2.67% 99g	3700g per day for Men 19-50 years

Nutrient Comparison: Chickpeas VS Boiled Catjang Cowpeas per 5 oz

Compare the macro and micronutrient content in 5 oz of Chickpeas 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 Chickpeas vs Boiled Catjang Cowpeas:

• 5 ounces of Chickpeas have 2.9 times more Vitamin B1, 4.6 times more Vitamin B2, 2.2 times more Vitamin B3, 4.1 times more Vitamin B5, 5.8 times more Vitamin B6, 3.9 times more Vitamin B9 and 10 times more Vitamin C than Boiled Catjang Cowpeas.
• 5 ounces of Boiled Catjang Cowpeas have insufficient amounts of Vitamin C
• Both Raw Chickpeas 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 Chickpeas vs Boiled Catjang Cowpeas:

• 5 ounces of Chickpeas have 2.2 times more Calcium, 2.4 times more Copper, 1.4 times more Iron, 4.5 times more Manganese, 1.8 times more Phosphorus, 1.9 times more Potassium and 1.5 times more Zinc than Boiled Catjang Cowpeas.
• While 5 oz of Boiled Catjang Cowpeas contain more Selenium than Raw Chickpeas .
• Both Chickpeas and Boiled Catjang Cowpeas contain similar levels of Magnesium per five ounces.
• 5 ounces of Chickpeas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Chickpeas have 3.2 times more Energy, 8.5 times more Fat, 13.7 times more Omega 6, 3.1 times more Carbohydrate, 3.4 times more Fiber and 2.5 times more Protein than Boiled Catjang Cowpeas.
• Both Chickpeas and Boiled Catjang Cowpeas offer comparable quantities of Omega 3 per five ounces.
• 5 ounces of Boiled Catjang Cowpeas provide inadequate amounts of Omega 6