Comparing Nutrients in 5 ounces Boiled Catjang Cowpeas VS Carob flour

Macros Ratio

	Protein	Fat	Carbs
Boiled Catjang Cowpeas	27%	5%	68%
Carob flour	5%	2%	93%

Macro Nutrients

	Boiled Catjang Cowpeas	Carob flour	Recommended Dietary Allowance
Energy	5.7% 166kcal	11% 315kcal	2900kcal per day for Men 19-50 years
Fat	1.04% 1g	0.95% 0.92g	97g per day for Men 19-50 years
Saturated Fat	0.82% 0.26g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	9.83% 0.16g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	1.77% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 29g	97% 126g	130g per day for Men 19-50 years
Sugars	NA	96% 69.6g	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	148% 56.4g	38g per day for Men 19-50 years
Protein	20.6% 11.5g	11.7% 6.55g	56g per day for Men 19-50 years

Vitamins

	Boiled Catjang Cowpeas	Carob flour	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	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5% 0.065mg	50.3% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	1.33% 0.067mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	40% 0.52mg	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	10.3% 41μg	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	0.31% 0.28mg	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	5.95% 0.89mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Catjang Cowpeas	Carob flour	Recommended Dietary Allowance
Calcium	3.7% 37mg	49.3% 493mg	1000mg per day for Men 19-50 years
Copper	42.7% 0.38mg	90% 0.81mg	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	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	18.2% 76.5mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	31.3% 0.72mg	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	16% 112mg	700mg per day for Men 19-50 years
Potassium	15.6% 532mg	34.5% 1172mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	13.7% 7.5μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	24% 2.65mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	2.67% 99g	0.14% 5.07g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Catjang Cowpeas VS Carob flour per 5 oz

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

Lets compare vitamin content per 5 ounces of Boiled Catjang Cowpeas vs Carob flour:

• 5 ounces of Boiled Catjang Cowpeas have 3.1 times more Vitamin B1, 8.2 times more Vitamin B5 and 4.9 times more Vitamin B9 than Carob flour.
• While 5 oz of Carob flour contain 10 times more Vitamin B2, 2.7 times more Vitamin B3 and 4 times more Vitamin B6 than Boiled Catjang Cowpeas.
• 5 ounces of Carob flour have insufficient amounts of Vitamin B5
• Both Boiled Catjang Cowpeas as well as Carob flour 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 vs Carob flour:

• 5 ounces of Boiled Catjang Cowpeas have 1.8 times more Magnesium, 1.8 times more Phosphorus and 2 times more Zinc than Carob flour.
• While 5 oz of Carob flour contain 13.4 times more Calcium, 2.1 times more Copper, 2.2 times more Potassium, 2.1 times more Selenium and 1.8 times more Sodium than Boiled Catjang Cowpeas.
• Both Boiled Catjang Cowpeas and Carob flour contain similar levels of Iron and Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Catjang Cowpeas have 27.8 times more Omega 3 and 1.8 times more Protein than Carob flour.
• While 5 oz of Carob flour contain 1.9 times more Energy, 4.4 times more Carbohydrate and 11.1 times more Fiber than Boiled Catjang Cowpeas.
• 5 ounces of Carob flour provide inadequate amounts of Omega 3
• Both Boiled Catjang Cowpeas as well as Carob flour provide inadequate amounts of Omega 6 in five ounces.