Comparing Nutrients in 5 ounces Catjang Cowpeas VS Chickpeas

Macros Ratio

	Protein	Fat	Carbs
Catjang Cowpeas	27%	5%	68%
Chickpeas	21%	14%	65%

Macro Nutrients

	Catjang Cowpeas	Chickpeas	Recommended Dietary Allowance
Energy	16.8% 486kcal	18.5% 536kcal	2900kcal per day for Men 19-50 years
Fat	3.02% 2.93g	8.83% 8.56g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	2.67% 0.85g	32g per day for Men 19-50 years
Omega 3	29% 0.46g	9.04% 0.14g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	22% 3.73g	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	68.6% 89.2g	130g per day for Men 19-50 years
Sugars	NA	21% 15g	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	45.5% 17.3g	38g per day for Men 19-50 years
Protein	60.4% 34g	52% 29g	56g per day for Men 19-50 years

Vitamins

	Catjang Cowpeas	Chickpeas	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80.3% 0.96mg	56.3% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.8% 3.96mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.14mg	45% 2.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.4% 0.51mg	58.3% 0.76mg	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	197% 790μg	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	6.3% 5.67mg	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	7.75% 1.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.6% 12.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Catjang Cowpeas	Chickpeas	Recommended Dietary Allowance
Calcium	12% 120mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	167% 1.5mg	103% 0.93mg	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	76.4% 6.1mg	8mg per day for Men 19-50 years
Magnesium	112% 472mg	26.7% 112mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	131% 3mg	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	51% 357mg	700mg per day for Men 19-50 years
Potassium	57.3% 1949mg	30% 1018mg	3400mg per day for Men 19-50 years
Selenium	23.5% 13μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	5.5% 82.2mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	78.7% 8.66mg	35.6% 3.9mg	11mg per day for Men 19-50 years
Water	0.42% 15.7g	0.29% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Catjang Cowpeas VS Chickpeas per 5 oz

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

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

• 5 ounces of Catjang Cowpeas have 1.4 times more Vitamin B1 and 1.8 times more Vitamin B3 than Chickpeas .
• While 5 oz of Raw Chickpeas contain 1.5 times more Vitamin B6 and 2.7 times more Vitamin C than Raw Catjang Cowpeas.
• Both Catjang Cowpeas and Chickpeas provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B9 per five ounces.
• 5 ounces of Catjang Cowpeas have insufficient amounts of Vitamin C
• Both Raw Catjang Cowpeas as well as Raw Chickpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Catjang Cowpeas vs Chickpeas :

• 5 ounces of Catjang Cowpeas have 1.5 times more Calcium, 1.6 times more Copper, 2.3 times more Iron, 4.2 times more Magnesium, 1.7 times more Phosphorus, 1.9 times more Potassium, more Selenium, 2.4 times more Sodium and 2.2 times more Zinc than Chickpeas .
• While 5 oz of Raw Chickpeas contain 1.4 times more Manganese than Raw Catjang Cowpeas.
• 5 ounces of Chickpeas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Catjang Cowpeas have 3.2 times more Omega 3 than Chickpeas .
• While 5 oz of Raw Chickpeas contain 2.9 times more Fat and 4.7 times more Omega 6 than Raw Catjang Cowpeas.
• Both Catjang Cowpeas and Chickpeas offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per five ounces.