Comparing Nutrients in 5 ounces Boiled Catjang Cowpeas VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Boiled Catjang Cowpeas	27%	5%	68%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Boiled Catjang Cowpeas	Blanched Almonds	Recommended Dietary Allowance
Energy	5.7% 166kcal	29% 836kcal	2900kcal per day for Men 19-50 years
Fat	1.04% 1g	76.7% 74.4g	97g per day for Men 19-50 years
Saturated Fat	0.82% 0.26g	17.5% 5.6g	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	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 29g	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	NA	9.05% 6.56g	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	0% 0g	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	% 0.043g	g per day for Men 19-50 years
Sucrose	NA	% 6.32g	g per day for Men 19-50 years
Fiber	13.4% 5.1g	37% 14g	38g per day for Men 19-50 years
Protein	20.6% 11.5g	54% 30.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Catjang Cowpeas	Blanched Almonds	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	22.6% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5% 0.065mg	77.5% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	8.9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	12.5% 0.16mg	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	17.4% 69.5μg	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	224% 33.7mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	3.7% 37mg	33.5% 335mg	1000mg per day for Men 19-50 years
Copper	42.7% 0.38mg	162% 1.46mg	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	58% 4.65mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	113% 2.6mg	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	97% 682mg	700mg per day for Men 19-50 years
Potassium	15.6% 532mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	24% 2.65mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	2.67% 99g	0.17% 6.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Catjang Cowpeas VS Blanched Almonds per 5 oz

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

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

• 5 ounces of Boiled Catjang Cowpeas have 1.2 times more Vitamin B5 and 2.9 times more Vitamin B9 than Blanched Almonds.
• While 5 oz of Blanched Almonds contain 15.5 times more Vitamin B2, 4.9 times more Vitamin B3 and 1.3 times more Vitamin B6 than Boiled Catjang Cowpeas.
• Both Boiled Catjang Cowpeas and Blanched Almonds provide similar amounts of Vitamin B1 per five ounces.
• Both Boiled Catjang Cowpeas as well as Blanched Almonds 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 Blanched Almonds:

• 5 oz of Blanched Almonds contain 9.1 times more Calcium, 3.8 times more Copper, 2.8 times more Magnesium, 3.9 times more Manganese, 3.4 times more Phosphorus, 1.8 times more Potassium, 1.3 times more Selenium and 1.6 times more Zinc than Boiled Catjang Cowpeas.
• Both Boiled Catjang Cowpeas and Blanched Almonds contain similar levels of Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Catjang Cowpeas have 27.8 times more Omega 3 than Blanched Almonds.
• While 5 oz of Blanched Almonds contain 5 times more Energy, 74 times more Fat, 21.4 times more Saturated Fat, 64.4 times more Omega 6, 2.8 times more Fiber and 2.6 times more Protein than Boiled Catjang Cowpeas.
• Both Boiled Catjang Cowpeas and Blanched Almonds offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Boiled Catjang Cowpeas provide inadequate amounts of Omega 6
• 5 ounces of Blanched Almonds provide inadequate amounts of Omega 3