Comparing Nutrients in 5 ounces Catjang Cowpeas VS Common Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Catjang Cowpeas	27%	5%	68%
Common Cowpeas	27%	3%	70%

Macro Nutrients

	Catjang Cowpeas	Common Cowpeas	Recommended Dietary Allowance
Energy	16.8% 486kcal	16.4% 476kcal	2900kcal per day for Men 19-50 years
Fat	3.02% 2.93g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	1.47% 0.47g	32g per day for Men 19-50 years
Omega 3	29% 0.46g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	2.86% 0.49g	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	65.5% 85g	130g per day for Men 19-50 years
Sugars	NA	13.5% 9.8g	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	39.5% 15g	38g per day for Men 19-50 years
Protein	60.4% 34g	59.5% 33.3g	56g per day for Men 19-50 years

Vitamins

	Catjang Cowpeas	Common Cowpeas	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	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	24.6% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.8% 3.96mg	18.4% 2.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.14mg	42.5% 2.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.4% 0.51mg	39% 0.51mg	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	224% 897μg	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	2.36% 2.13mg	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	3.7% 0.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.9% 7.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Catjang Cowpeas	Common Cowpeas	Recommended Dietary Allowance
Calcium	12% 120mg	15.6% 156mg	1000mg per day for Men 19-50 years
Copper	167% 1.5mg	133% 1.2mg	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	147% 11.7mg	8mg per day for Men 19-50 years
Magnesium	112% 472mg	62% 261mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	94% 2.17mg	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	86% 601mg	700mg per day for Men 19-50 years
Potassium	57.3% 1949mg	46.4% 1576mg	3400mg per day for Men 19-50 years
Selenium	23.5% 13μg	23% 12.8μg	55μg per day for Men 19-50 years
Sodium	5.5% 82.2mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	78.7% 8.66mg	43.4% 4.78mg	11mg per day for Men 19-50 years
Water	0.42% 15.7g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Catjang Cowpeas VS Common Cowpeas per 5 oz

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

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

• 5 ounces of Catjang Cowpeas have 1.3 times more Vitamin B3 than Common Cowpeas.
• While 5 oz of Raw Common Cowpeas contain 1.3 times more Vitamin B1 and 1.3 times more Vitamin B2 than Raw Catjang Cowpeas.
• Both Catjang Cowpeas and Common Cowpeas provide similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per five ounces.
• Both Raw Catjang Cowpeas as well as Raw 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 Common Cowpeas:

• 5 ounces of Catjang Cowpeas have 1.3 times more Copper, 1.2 times more Iron, 1.8 times more Magnesium, 1.2 times more Potassium, 3.6 times more Sodium and 1.8 times more Zinc than Common Cowpeas.
• While 5 oz of Raw Common Cowpeas contain 1.3 times more Calcium than Raw Catjang Cowpeas.
• Both Catjang Cowpeas and Common Cowpeas contain similar levels of Manganese, Phosphorus and Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Catjang Cowpeas have 1.6 times more Fat, 1.6 times more Omega 3 and 1.6 times more Omega 6 than Common Cowpeas.
• Both Catjang Cowpeas and Common Cowpeas offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per five ounces.