Comparing Nutrients in 5 ounces Catjang Cowpeas VS Carob flour

Macros Ratio

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

Macro Nutrients

	Catjang Cowpeas	Carob flour	Recommended Dietary Allowance
Energy	16.8% 486kcal	11% 315kcal	2900kcal per day for Men 19-50 years
Fat	3.02% 2.93g	0.95% 0.92g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	29% 0.46g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	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	65% 84.5g	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	40% 15g	148% 56.4g	38g per day for Men 19-50 years
Protein	60.4% 34g	11.7% 6.55g	56g per day for Men 19-50 years

Vitamins

	Catjang Cowpeas	Carob flour	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80.3% 0.96mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	50.3% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.8% 3.96mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.14mg	1.33% 0.067mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.4% 0.51mg	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	226% 906μg	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	2.36% 2.13mg	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

	Catjang Cowpeas	Carob flour	Recommended Dietary Allowance
Calcium	12% 120mg	49.3% 493mg	1000mg per day for Men 19-50 years
Copper	167% 1.5mg	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	176% 14mg	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	112% 472mg	18.2% 76.5mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	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	88.7% 621mg	16% 112mg	700mg per day for Men 19-50 years
Potassium	57.3% 1949mg	34.5% 1172mg	3400mg per day for Men 19-50 years
Selenium	23.5% 13μg	13.7% 7.5μg	55μg per day for Men 19-50 years
Sodium	5.5% 82.2mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	78.7% 8.66mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	0.42% 15.7g	0.14% 5.07g	3700g per day for Men 19-50 years

Nutrient Comparison: Catjang Cowpeas VS Carob flour per 5 oz

Compare the macro and micronutrient content in 5 oz of 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 Catjang Cowpeas vs Carob flour:

• 5 ounces of Catjang Cowpeas have 12.8 times more Vitamin B1, 1.5 times more Vitamin B3, 32.1 times more Vitamin B5 and 22 times more Vitamin B9 than Carob flour.
• While 5 oz of Carob flour contain 2.7 times more Vitamin B2 than Raw Catjang Cowpeas.
• Both Catjang Cowpeas and Carob flour provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Carob flour have insufficient amounts of Vitamin B5
• Both Raw 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 Catjang Cowpeas vs Carob flour:

• 5 ounces of Catjang Cowpeas have 1.9 times more Copper, 3.4 times more Iron, 6.2 times more Magnesium, 3 times more Manganese, 5.5 times more Phosphorus, 1.7 times more Potassium, 1.7 times more Selenium, 1.7 times more Sodium and 6.6 times more Zinc than Carob flour.
• While 5 oz of Carob flour contain 4.1 times more Calcium than Raw Catjang Cowpeas.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Catjang Cowpeas have 1.5 times more Energy, 3.2 times more Fat, 81.5 times more Omega 3, 2.7 times more Omega 6 and 5.2 times more Protein than Carob flour.
• While 5 oz of Carob flour contain 1.5 times more Carbohydrate and 3.7 times more Fiber than Raw Catjang Cowpeas.
• 5 ounces of Carob flour provide inadequate amounts of Omega 3 and Omega 6