Comparing Nutrients in 5 ounces Catjang Cowpeas VS Hyacinth Beans

Macros Ratio

	Protein	Fat	Carbs
Catjang Cowpeas	27%	5%	68%
Hyacinth Beans	27%	4%	69%

Macro Nutrients

	Catjang Cowpeas	Hyacinth Beans	Recommended Dietary Allowance
Energy	16.8% 486kcal	17% 488kcal	2900kcal per day for Men 19-50 years
Fat	3.02% 2.93g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	1.28% 0.41g	32g per day for Men 19-50 years
Omega 3	29% 0.46g	NA	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	5.96% 1g	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	66.2% 86g	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	95% 36.3g	38g per day for Men 19-50 years
Protein	60.4% 34g	60.5% 34g	56g per day for Men 19-50 years

Vitamins

	Catjang Cowpeas	Hyacinth Beans	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80.3% 0.96mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.8% 3.96mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.14mg	35% 1.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.4% 0.51mg	17% 0.22mg	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	8.15% 32.6μg	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% 0mg	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	Hyacinth Beans	Recommended Dietary Allowance
Calcium	12% 120mg	18.4% 184mg	1000mg per day for Men 19-50 years
Copper	167% 1.5mg	210% 1.9mg	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	90% 7.23mg	8mg per day for Men 19-50 years
Magnesium	112% 472mg	96% 401mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	97% 2.23mg	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	75.3% 527mg	700mg per day for Men 19-50 years
Potassium	57.3% 1949mg	51.5% 1751mg	3400mg per day for Men 19-50 years
Selenium	23.5% 13μg	21% 11.6μg	55μg per day for Men 19-50 years
Sodium	5.5% 82.2mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	78.7% 8.66mg	120% 13mg	11mg per day for Men 19-50 years
Water	0.42% 15.7g	0.36% 13.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Catjang Cowpeas VS Hyacinth Beans per 5 oz

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

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

• 5 ounces of Catjang Cowpeas have 1.3 times more Vitamin B2, 1.7 times more Vitamin B3, 1.2 times more Vitamin B5, 2.3 times more Vitamin B6 and 27.8 times more Vitamin B9 than Hyacinth Beans.
• While 5 oz of Raw Hyacinth Beans contain 1.7 times more Vitamin B1 than Raw Catjang Cowpeas.
• Both Raw Catjang Cowpeas as well as Raw Hyacinth Beans 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 Hyacinth Beans:

• 5 ounces of Catjang Cowpeas have 2 times more Iron and 2.8 times more Sodium than Hyacinth Beans.
• While 5 oz of Raw Hyacinth Beans contain 1.5 times more Calcium, 1.3 times more Copper and 1.5 times more Zinc than Raw Catjang Cowpeas.
• Both Catjang Cowpeas and Hyacinth Beans contain similar levels of Magnesium, Manganese, Phosphorus, Potassium and Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Catjang Cowpeas have 1.2 times more Fat than Hyacinth Beans.
• While 5 oz of Raw Hyacinth Beans contain 1.3 times more Omega 6 and 2.4 times more Fiber than Raw Catjang Cowpeas.
• Both Catjang Cowpeas and Hyacinth Beans offer comparable quantities of Energy, Carbohydrate and Protein per five ounces.