Comparing Nutrients in 5 ounces Catjang Cowpeas VS Boiled Catjang Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Catjang Cowpeas	27%	5%	68%
Boiled Catjang Cowpeas	27%	5%	68%

Macro Nutrients

	Catjang Cowpeas	Boiled Catjang Cowpeas	Recommended Dietary Allowance
Energy	16.8% 486kcal	5.7% 166kcal	2900kcal per day for Men 19-50 years
Fat	3.02% 2.93g	1.04% 1g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	0.82% 0.26g	32g per day for Men 19-50 years
Omega 3	29% 0.46g	9.83% 0.16g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	1.6% 0.27g	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	22% 29g	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	13.4% 5.1g	38g per day for Men 19-50 years
Protein	60.4% 34g	20.6% 11.5g	56g per day for Men 19-50 years

Vitamins

	Catjang Cowpeas	Boiled Catjang Cowpeas	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	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	5% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.8% 3.96mg	6.33% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.14mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.4% 0.51mg	10% 0.13mg	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	50.3% 201μg	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	0.63% 0.57mg	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	Boiled Catjang Cowpeas	Recommended Dietary Allowance
Calcium	12% 120mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	167% 1.5mg	42.7% 0.38mg	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	54% 4.32mg	8mg per day for Men 19-50 years
Magnesium	112% 472mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	29% 0.67mg	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	28.8% 201mg	700mg per day for Men 19-50 years
Potassium	57.3% 1949mg	15.6% 532mg	3400mg per day for Men 19-50 years
Selenium	23.5% 13μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	5.5% 82.2mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	78.7% 8.66mg	24% 2.65mg	11mg per day for Men 19-50 years
Water	0.42% 15.7g	2.67% 99g	3700g per day for Men 19-50 years

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

• Raw Catjang Cowpeas have 4.2 times more Vitamin B1, 3.7 times more Vitamin B2, 3.9 times more Vitamin B3, 3.9 times more Vitamin B5, 3.9 times more Vitamin B6, 4.5 times more Vitamin B9 and 3.8 times more Vitamin C than Boiled Catjang Cowpeas.
• Both Raw Catjang Cowpeas as well as Boiled Catjang Cowpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Catjang Cowpeas vs Boiled Catjang Cowpeas:

• Raw Catjang Cowpeas have 3.3 times more Calcium, 3.9 times more Copper, 3.3 times more Iron, 3.5 times more Magnesium, 3.3 times more Manganese, 3.1 times more Phosphorus, 3.7 times more Potassium, 3.6 times more Selenium, 3.1 times more Sodium and 3.3 times more Zinc than Boiled Catjang Cowpeas.
• While Boiled Catjang Cowpeas contain 6.3 times more Water than Raw Catjang Cowpeas.

Comparison of macro-nutrients per 5 ounces:

• Raw Catjang Cowpeas have 2.9 times more Energy, 2.9 times more Fat, 2.9 times more Saturated Fat, 2.9 times more Omega 3, 2.9 times more Omega 6, 2.9 times more Carbohydrate, 3 times more Fiber and 2.9 times more Protein than Boiled Catjang Cowpeas.
• Both Raw Catjang Cowpeas as well as Boiled Catjang Cowpeas have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.