Comparing Nutrients in 5 ounces Chickpeas VS Catjang Cowpeas

Macros Ratio

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

Macro Nutrients

	Chickpeas	Catjang Cowpeas	Recommended Dietary Allowance
Energy	18.5% 536kcal	16.8% 486kcal	2900kcal per day for Men 19-50 years
Fat	8.83% 8.56g	3.02% 2.93g	97g per day for Men 19-50 years
Saturated Fat	2.67% 0.85g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	9.04% 0.14g	29% 0.46g	1.6g per day for Men 19-50 years
Omega 6	22% 3.73g	4.7% 0.8g	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	65% 84.5g	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	40% 15g	38g per day for Men 19-50 years
Protein	52% 29g	60.4% 34g	56g per day for Men 19-50 years

Vitamins

	Chickpeas	Catjang Cowpeas	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.3% 0.68mg	80.3% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	24.8% 3.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.25mg	43% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.3% 0.76mg	39.4% 0.51mg	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	226% 906μg	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	2.36% 2.13mg	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	Catjang Cowpeas	Recommended Dietary Allowance
Calcium	8.08% 80.8mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	167% 1.5mg	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	176% 14mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	112% 472mg	420mg per day for Men 19-50 years
Manganese	131% 3mg	95% 2.2mg	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	88.7% 621mg	700mg per day for Men 19-50 years
Potassium	30% 1018mg	57.3% 1949mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	23.5% 13μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	5.5% 82.2mg	1500mg per day for Men 19-50 years
Zinc	35.6% 3.9mg	78.7% 8.66mg	11mg per day for Men 19-50 years
Water	0.29% 11g	0.42% 15.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Chickpeas VS Catjang Cowpeas per 5 oz

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

Lets compare vitamin content per 5 ounces of Chickpeas vs Catjang Cowpeas:

• 5 ounces of Chickpeas have 1.2 times more Vitamin B2, 1.5 times more Vitamin B6 and 2.7 times more Vitamin C than Catjang Cowpeas.
• While 5 oz of Raw Catjang Cowpeas contain 1.4 times more Vitamin B1 and 1.8 times more Vitamin B3 than Raw Chickpeas .
• Both Chickpeas and Catjang Cowpeas provide similar amounts of Vitamin B5 and Vitamin B9 per five ounces.
• 5 ounces of Catjang Cowpeas have insufficient amounts of Vitamin C
• Both Raw Chickpeas as well as Raw Catjang Cowpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Chickpeas vs Catjang Cowpeas:

• 5 ounces of Chickpeas have 1.4 times more Manganese than Catjang Cowpeas.
• While 5 oz of Raw Catjang Cowpeas contain 1.5 times more Calcium, 1.6 times more Copper, 2.3 times more Iron, 4.2 times more Magnesium, 1.7 times more Phosphorus, 1.9 times more Potassium, more Selenium, 2.4 times more Sodium and 2.2 times more Zinc than Raw Chickpeas .
• 5 ounces of Chickpeas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Chickpeas have 2.9 times more Fat and 4.7 times more Omega 6 than Catjang Cowpeas.
• While 5 oz of Raw Catjang Cowpeas contain 3.2 times more Omega 3 than Raw Chickpeas .
• Both Chickpeas and Catjang Cowpeas offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per five ounces.