Comparing Nutrients in 5 ounces Boiled Catjang Cowpeas with Salt VS Boiled Large Lima Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Catjang Cowpeas with Salt	27%	5%	68%
Boiled Large Lima Beans with Salt	26%	3%	71%

Macro Nutrients

	Boiled Catjang Cowpeas with Salt	Boiled Large Lima Beans with Salt	Recommended Dietary Allowance
Energy	5.7% 166kcal	5.62% 163kcal	2900kcal per day for Men 19-50 years
Fat	1.04% 1g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.82% 0.26g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	9.83% 0.16g	4.6% 0.074g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	0.98% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 29g	22.8% 29.6g	130g per day for Men 19-50 years
Sugars	NA	5.67% 4.1g	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	26% 9.92g	38g per day for Men 19-50 years
Protein	20.6% 11.5g	19.7% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled Catjang Cowpeas with Salt	Boiled Large Lima Beans with Salt	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5% 0.065mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	3.73% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	17.6% 0.23mg	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	29.4% 118μg	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	0% 0mg	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	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.36% 2.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Catjang Cowpeas with Salt	Boiled Large Lima Beans with Salt	Recommended Dietary Allowance
Calcium	3.7% 37mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	42.7% 0.38mg	37% 0.33mg	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	42.3% 3.4mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	14.5% 61mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	32% 0.73mg	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	22.5% 157mg	700mg per day for Men 19-50 years
Potassium	15.6% 532mg	21% 720mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	11.6% 6.38μg	55μg per day for Men 19-50 years
Sodium	24% 361mg	22.5% 337mg	1500mg per day for Men 19-50 years
Zinc	24% 2.65mg	12.2% 1.35mg	11mg per day for Men 19-50 years
Water	2.67% 99g	2.67% 99g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Catjang Cowpeas with Salt VS Boiled Large Lima Beans 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 Large Lima Beans 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 Large Lima Beans with Salt:

• 5 ounces of Boiled Catjang Cowpeas with Salt have 1.7 times more Vitamin B3 and 1.7 times more Vitamin B9 than Boiled Large Lima Beans with Salt.
• While 5 oz of Boiled Large Lima Beans with Salt contain 1.8 times more Vitamin B6 than Boiled Catjang Cowpeas with Salt.
• Both Boiled Catjang Cowpeas with Salt and Boiled Large Lima Beans with Salt provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per five ounces.
• Both Boiled Catjang Cowpeas with Salt as well as Boiled Large Lima Beans 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 Large Lima Beans with Salt:

• 5 ounces of Boiled Catjang Cowpeas with Salt have 1.5 times more Calcium, 1.3 times more Iron, 2.2 times more Magnesium, 1.3 times more Phosphorus and 2 times more Zinc than Boiled Large Lima Beans with Salt.
• While 5 oz of Boiled Large Lima Beans with Salt contain 1.4 times more Potassium and 1.8 times more Selenium than Boiled Catjang Cowpeas with Salt.
• Both Boiled Catjang Cowpeas with Salt and Boiled Large Lima Beans with Salt contain similar levels of Copper, Manganese and Sodium per five ounces.
• 5 ounces of Boiled Large Lima Beans with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Catjang Cowpeas with Salt have 2.1 times more Omega 3 than Boiled Large Lima Beans with Salt.
• While 5 oz of Boiled Large Lima Beans with Salt contain 1.9 times more Fiber than Boiled Catjang Cowpeas with Salt.
• Both Boiled Catjang Cowpeas with Salt and Boiled Large Lima Beans with Salt offer comparable quantities of Energy, Carbohydrate and Protein per five ounces.
• Both Boiled Catjang Cowpeas with Salt as well as Boiled Large Lima Beans with Salt provide inadequate amounts of Omega 6 in five ounces.