Comparing Nutrients in 5 ounces Catjang Cowpeas VS Canned Chickpeas with Liquids

Macros Ratio

	Protein	Fat	Carbs
Catjang Cowpeas	27%	5%	68%
Canned Chickpeas with Liquids	22%	19%	59%

Macro Nutrients

	Catjang Cowpeas	Canned Chickpeas with Liquids	Recommended Dietary Allowance
Energy	16.8% 486kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	3.02% 2.93g	2.85% 2.76g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	29% 0.46g	2.92% 0.047g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	7.08% 1.2g	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	14.7% 19g	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	40% 15g	16.4% 6.24g	38g per day for Men 19-50 years
Protein	60.4% 34g	12.5% 6.97g	56g per day for Men 19-50 years

Vitamins

	Catjang Cowpeas	Canned Chickpeas with Liquids	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	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	1.64% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.8% 3.96mg	1.15% 0.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.14mg	8.48% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.4% 0.51mg	51.6% 0.67mg	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	8.86% 35.4μg	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	0.16% 0.14mg	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

	Catjang Cowpeas	Canned Chickpeas with Liquids	Recommended Dietary Allowance
Calcium	12% 120mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	167% 1.5mg	24% 0.22mg	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	21.8% 1.74mg	8mg per day for Men 19-50 years
Magnesium	112% 472mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	50.4% 1.16mg	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% 113mg	700mg per day for Men 19-50 years
Potassium	57.3% 1949mg	6% 204mg	3400mg per day for Men 19-50 years
Selenium	23.5% 13μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	5.5% 82.2mg	26.3% 394mg	1500mg per day for Men 19-50 years
Zinc	78.7% 8.66mg	8.9% 0.98mg	11mg per day for Men 19-50 years
Water	0.42% 15.7g	3% 111g	3700g per day for Men 19-50 years

Nutrient Comparison: Catjang Cowpeas VS Canned Chickpeas with Liquids per 5 oz

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

Lets compare vitamin content per 5 ounces of Catjang Cowpeas vs Canned Chickpeas with Liquids:

• 5 ounces of Catjang Cowpeas have 21.3 times more Vitamin B1, 11.3 times more Vitamin B2, 21.5 times more Vitamin B3, 5.1 times more Vitamin B5 and 25.6 times more Vitamin B9 than Canned Chickpeas with Liquids.
• While 5 oz of Canned Chickpeas Solids and Liquids contain 1.3 times more Vitamin B6 than Raw Catjang Cowpeas.
• 5 ounces of Canned Chickpeas with Liquids have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Raw Catjang Cowpeas as well as Canned Chickpeas Solids and Liquids 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 Canned Chickpeas with Liquids:

• 5 ounces of Catjang Cowpeas have 2.4 times more Calcium, 6.9 times more Copper, 8.1 times more Iron, 12.3 times more Magnesium, 1.9 times more Manganese, 5.5 times more Phosphorus, 9.5 times more Potassium, 4.6 times more Selenium and 8.9 times more Zinc than Canned Chickpeas with Liquids.
• While 5 oz of Canned Chickpeas Solids and Liquids contain 4.8 times more Sodium and 7.1 times more Water than Raw Catjang Cowpeas.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Catjang Cowpeas have 3.9 times more Energy, 9.9 times more Omega 3, 4.4 times more Carbohydrate, 2.4 times more Fiber and 4.8 times more Protein than Canned Chickpeas with Liquids.
• While 5 oz of Canned Chickpeas Solids and Liquids contain 1.5 times more Omega 6 than Raw Catjang Cowpeas.
• Both Catjang Cowpeas and Canned Chickpeas with Liquids offer comparable quantities of Fat per five ounces.