Comparing Nutrients in 5 ounces Catjang Cowpeas VS Boiled Common Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Catjang Cowpeas	27%	5%	68%
Boiled Common Cowpeas	26%	4%	70%

Macro Nutrients

	Catjang Cowpeas	Boiled Common Cowpeas	Recommended Dietary Allowance
Energy	16.8% 486kcal	5.67% 164kcal	2900kcal per day for Men 19-50 years
Fat	3.02% 2.93g	0.77% 0.75g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	29% 0.46g	7.35% 0.12g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	1.2% 0.2g	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	22.6% 29.4g	130g per day for Men 19-50 years
Sugars	NA	6.45% 4.68g	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	24.2% 9.2g	38g per day for Men 19-50 years
Protein	60.4% 34g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Catjang Cowpeas	Boiled Common 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	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.8% 3.96mg	4.4% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.14mg	11.7% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.4% 0.51mg	11% 0.14mg	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	73.7% 295μg	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	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Catjang Cowpeas	Boiled Common Cowpeas	Recommended Dietary Allowance
Calcium	12% 120mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	167% 1.5mg	42.2% 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	44.5% 3.56mg	8mg per day for Men 19-50 years
Magnesium	112% 472mg	18% 75mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	29.3% 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	31.6% 221mg	700mg per day for Men 19-50 years
Potassium	57.3% 1949mg	11.6% 394mg	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	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	78.7% 8.66mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	0.42% 15.7g	2.7% 99g	3700g per day for Men 19-50 years

Nutrient Comparison: Catjang Cowpeas VS Boiled Common Cowpeas per 5 oz

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

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

• 5 ounces of Catjang Cowpeas have 3.4 times more Vitamin B1, 3.1 times more Vitamin B2, 5.6 times more Vitamin B3, 3.7 times more Vitamin B5, 3.6 times more Vitamin B6 and 3.1 times more Vitamin B9 than Boiled Common Cowpeas.
• Both Raw Catjang Cowpeas as well as Boiled Common Cowpeas 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 Boiled Common Cowpeas:

• 5 ounces of Catjang Cowpeas have 3.5 times more Calcium, 4 times more Copper, 4 times more Iron, 6.3 times more Magnesium, 3.3 times more Manganese, 2.8 times more Phosphorus, 4.9 times more Potassium, 3.6 times more Selenium, 14.5 times more Sodium and 4.7 times more Zinc than Boiled Common Cowpeas.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Catjang Cowpeas have 3 times more Energy, 3.9 times more Fat, 3.9 times more Omega 3, 3.9 times more Omega 6, 2.9 times more Carbohydrate, 1.6 times more Fiber and 3.1 times more Protein than Boiled Common Cowpeas.
• 5 ounces of Boiled Common Cowpeas provide inadequate amounts of Omega 6