Comparing Nutrients in 5 ounces Boiled Catjang Cowpeas VS Canned Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Boiled Catjang Cowpeas	27%	5%	68%
Canned Cowpeas	24%	6%	70%

Macro Nutrients

	Boiled Catjang Cowpeas	Canned Cowpeas	Recommended Dietary Allowance
Energy	5.7% 166kcal	3.76% 109kcal	2900kcal per day for Men 19-50 years
Fat	1.04% 1g	0.8% 0.78g	97g per day for Men 19-50 years
Saturated Fat	0.82% 0.26g	0.64% 0.2g	32g per day for Men 19-50 years
Omega 3	9.83% 0.16g	7.7% 0.12g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	1.25% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 29g	15% 19.3g	130g per day for Men 19-50 years
Sugars	NA	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	13.4% 5.1g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	20.6% 11.5g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Catjang Cowpeas	Canned Cowpeas	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	8.98% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5% 0.065mg	8.07% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	3.14% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	5.4% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	4.9% 0.064mg	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	18% 72.3μg	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	4.25% 3.83mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Catjang Cowpeas	Canned Cowpeas	Recommended Dietary Allowance
Calcium	3.7% 37mg	2.83% 28.3mg	1000mg per day for Men 19-50 years
Copper	42.7% 0.38mg	18.4% 0.17mg	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	17% 1.37mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	17.4% 0.4mg	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	14% 99mg	700mg per day for Men 19-50 years
Potassium	15.6% 532mg	7.17% 244mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	5.93% 3.26μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	27.7% 415mg	1500mg per day for Men 19-50 years
Zinc	24% 2.65mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	2.67% 99g	3.05% 113g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Catjang Cowpeas VS Canned Cowpeas per 5 oz

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

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

• 5 ounces of Boiled Catjang Cowpeas have 2.1 times more Vitamin B1, 2 times more Vitamin B3, 2 times more Vitamin B5, 2 times more Vitamin B6 and 2.8 times more Vitamin B9 than Canned Cowpeas.
• While 5 oz of Canned Common Cowpeas contain 1.6 times more Vitamin B2 and 6.8 times more Vitamin C than Boiled Catjang Cowpeas.
• 5 ounces of Boiled Catjang Cowpeas have insufficient amounts of Vitamin C
• Both Boiled Catjang Cowpeas as well as Canned Common Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Catjang Cowpeas vs Canned Cowpeas:

• 5 ounces of Boiled Catjang Cowpeas have 1.3 times more Calcium, 2.3 times more Copper, 3.1 times more Iron, 3.4 times more Magnesium, 1.7 times more Manganese, 2 times more Phosphorus, 2.2 times more Potassium and 2.7 times more Zinc than Canned Cowpeas.
• While 5 oz of Canned Common Cowpeas contain 15.4 times more Sodium than Boiled Catjang Cowpeas.
• Both Boiled Catjang Cowpeas and Canned Cowpeas contain similar levels of Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Catjang Cowpeas have 1.5 times more Energy, 1.3 times more Omega 3, 1.5 times more Carbohydrate and 1.7 times more Protein than Canned Cowpeas.
• Both Boiled Catjang Cowpeas and Canned Cowpeas offer comparable quantities of Fiber per five ounces.
• Both Boiled Catjang Cowpeas as well as Canned Common Cowpeas provide inadequate amounts of Omega 6 in five ounces.