Comparing Nutrients in 5 ounces Boiled Catjang Cowpeas with Salt VS Boiled Chickpeas with Salt

Macros Ratio

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

Macro Nutrients

	Boiled Catjang Cowpeas with Salt	Boiled Chickpeas with Salt	Recommended Dietary Allowance
Energy	5.7% 166kcal	8% 232kcal	2900kcal per day for Men 19-50 years
Fat	1.04% 1g	3.8% 3.67g	97g per day for Men 19-50 years
Saturated Fat	0.82% 0.26g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	9.83% 0.16g	3.8% 0.061g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	9.3% 1.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 29g	30% 39g	130g per day for Men 19-50 years
Sugars	NA	9.4% 6.8g	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	13.4% 5.1g	28.3% 10.8g	38g per day for Men 19-50 years
Protein	20.6% 11.5g	22.4% 12.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Catjang Cowpeas with Salt	Boiled Chickpeas with Salt	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	19% 0.23mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5% 0.065mg	6.87% 0.089mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	4.66% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	8.1% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	15% 0.2mg	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	50.3% 201μg	61% 244μg	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	0.63% 0.57mg	2.05% 1.84mg	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	3.3% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.72% 5.67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Catjang Cowpeas with Salt	Boiled Chickpeas with Salt	Recommended Dietary Allowance
Calcium	3.7% 37mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	42.7% 0.38mg	55.4% 0.5mg	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	54% 4.32mg	51.2% 4.1mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	63.5% 1.46mg	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	28.8% 201mg	34% 238mg	700mg per day for Men 19-50 years
Potassium	15.6% 532mg	12% 412mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	9.54% 5.24μg	55μg per day for Men 19-50 years
Sodium	24% 361mg	23% 344mg	1500mg per day for Men 19-50 years
Zinc	24% 2.65mg	19.7% 2.17mg	11mg per day for Men 19-50 years
Water	2.67% 99g	2.3% 85.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Catjang Cowpeas with Salt VS Boiled Chickpeas with Salt per 5 oz

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

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

• 5 ounces of Boiled Catjang Cowpeas with Salt have 1.4 times more Vitamin B1, 1.4 times more Vitamin B3 and 1.3 times more Vitamin B5 than Boiled Chickpeas with Salt.
• While 5 oz of Boiled Chickpeas with Salt contain 1.4 times more Vitamin B2 and 1.5 times more Vitamin B6 than Boiled Catjang Cowpeas with Salt.
• Both Boiled Catjang Cowpeas with Salt and Boiled Chickpeas with Salt provide similar amounts of Vitamin B9 per five ounces.
• Both Boiled Catjang Cowpeas with Salt as well as Boiled Chickpeas with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Catjang Cowpeas with Salt vs Boiled Chickpeas with Salt:

• 5 ounces of Boiled Catjang Cowpeas with Salt have 2 times more Magnesium, 1.3 times more Potassium and 1.2 times more Zinc than Boiled Chickpeas with Salt.
• While 5 oz of Boiled Chickpeas with Salt contain 1.9 times more Calcium, 1.3 times more Copper, 2.2 times more Manganese and 1.5 times more Selenium than Boiled Catjang Cowpeas with Salt.
• Both Boiled Catjang Cowpeas with Salt and Boiled Chickpeas with Salt contain similar levels of Iron, Phosphorus and Sodium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Catjang Cowpeas with Salt have 2.6 times more Omega 3 than Boiled Chickpeas with Salt.
• While 5 oz of Boiled Chickpeas with Salt contain 1.4 times more Energy, 3.6 times more Fat, 5.8 times more Omega 6, 1.3 times more Carbohydrate and 2.1 times more Fiber than Boiled Catjang Cowpeas with Salt.
• Both Boiled Catjang Cowpeas with Salt and Boiled Chickpeas with Salt offer comparable quantities of Protein per five ounces.
• 5 ounces of Boiled Catjang Cowpeas with Salt provide inadequate amounts of Omega 6