Comparing Nutrients in 5 ounces Boiled Catjang Cowpeas VS Hyacinth Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Catjang Cowpeas	27%	5%	68%
Hyacinth Beans	27%	4%	69%

Macro Nutrients

	Boiled Catjang Cowpeas	Hyacinth Beans	Recommended Dietary Allowance
Energy	5.7% 166kcal	17% 488kcal	2900kcal per day for Men 19-50 years
Fat	1.04% 1g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.82% 0.26g	1.28% 0.41g	32g per day for Men 19-50 years
Omega 3	9.83% 0.16g	NA	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	5.96% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 29g	66.2% 86g	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	95% 36.3g	38g per day for Men 19-50 years
Protein	20.6% 11.5g	60.5% 34g	56g per day for Men 19-50 years

Vitamins

	Boiled Catjang Cowpeas	Hyacinth Beans	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	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5% 0.065mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	35% 1.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	17% 0.22mg	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	8.15% 32.6μg	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	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	Hyacinth Beans	Recommended Dietary Allowance
Calcium	3.7% 37mg	18.4% 184mg	1000mg per day for Men 19-50 years
Copper	42.7% 0.38mg	210% 1.9mg	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	90% 7.23mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	96% 401mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	97% 2.23mg	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	75.3% 527mg	700mg per day for Men 19-50 years
Potassium	15.6% 532mg	51.5% 1751mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	21% 11.6μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	24% 2.65mg	120% 13mg	11mg per day for Men 19-50 years
Water	2.67% 99g	0.36% 13.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Catjang Cowpeas VS Hyacinth Beans per 5 oz

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

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

• 5 ounces of Boiled Catjang Cowpeas have 6.2 times more Vitamin B9 than Hyacinth Beans.
• While 5 oz of Raw Hyacinth Beans contain 7 times more Vitamin B1, 3 times more Vitamin B2, 2.3 times more Vitamin B3, 3.2 times more Vitamin B5 and 1.7 times more Vitamin B6 than Boiled Catjang Cowpeas.
• Both Boiled Catjang Cowpeas as well as Raw Hyacinth Beans 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 Hyacinth Beans:

• 5 oz of Raw Hyacinth Beans contain 5 times more Calcium, 4.9 times more Copper, 1.7 times more Iron, 2.9 times more Magnesium, 3.3 times more Manganese, 2.6 times more Phosphorus, 3.3 times more Potassium, 3.3 times more Selenium and 5 times more Zinc than Boiled Catjang Cowpeas.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Hyacinth Beans contain 2.9 times more Energy, 3.7 times more Omega 6, 3 times more Carbohydrate, 7.1 times more Fiber and 2.9 times more Protein than Boiled Catjang Cowpeas.
• 5 ounces of Boiled Catjang Cowpeas provide inadequate amounts of Omega 6