Comparing Nutrients in 5 ounces Boiled Common Cowpeas with Salt VS Canned low Salt Chickpeas with Liquids

Macros Ratio

	Protein	Fat	Carbs
Boiled Common Cowpeas with Salt	26%	4%	70%
Canned low Salt Chickpeas with Liquids	22%	19%	59%

Macro Nutrients

	Boiled Common Cowpeas with Salt	Canned low Salt Chickpeas with Liquids	Recommended Dietary Allowance
Energy	5.67% 164kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	0.77% 0.75g	2.85% 2.76g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.2g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	7.35% 0.12g	2.92% 0.047g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	7.08% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.6% 29.4g	14.7% 19g	130g per day for Men 19-50 years
Sugars	6.45% 4.68g	5.06% 3.67g	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	24.2% 9.2g	16.4% 6.24g	38g per day for Men 19-50 years
Protein	19.6% 11g	12.5% 6.97g	56g per day for Men 19-50 years

Vitamins

	Boiled Common Cowpeas with Salt	Canned low Salt Chickpeas with Liquids	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	1.64% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.4% 0.7mg	1.15% 0.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.58mg	8.48% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	51.6% 0.67mg	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	73.7% 295μg	8.86% 35.4μg	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	0.63% 0.57mg	0.16% 0.14mg	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	2.65% 0.4mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Common Cowpeas with Salt	Canned low Salt Chickpeas with Liquids	Recommended Dietary Allowance
Calcium	3.4% 34mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	24% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.25μg	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	44.5% 3.56mg	21.8% 1.74mg	8mg per day for Men 19-50 years
Magnesium	18% 75mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	29.3% 0.67mg	50.4% 1.16mg	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	31.6% 221mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	11.6% 394mg	6% 204mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	12.5% 187mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	8.9% 0.98mg	11mg per day for Men 19-50 years
Water	2.7% 99g	3% 111g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Common Cowpeas with Salt VS Canned low Salt Chickpeas with Liquids per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Common Cowpeas with Salt versus 5 oz of Canned low Salt Chickpeas with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Common Cowpeas with Salt vs Canned low Salt Chickpeas with Liquids:

• 5 ounces of Boiled Common Cowpeas with Salt have 6.3 times more Vitamin B1, 3.7 times more Vitamin B2, 3.8 times more Vitamin B3, 1.4 times more Vitamin B5 and 8.3 times more Vitamin B9 than Canned low Salt Chickpeas with Liquids.
• While 5 oz of Canned Chickpeas Solids and Liquids low Salt contain 4.7 times more Vitamin B6 than Boiled Common Cowpeas with Salt.
• 5 ounces of Canned low Salt Chickpeas with Liquids have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Boiled Common Cowpeas with Salt as well as Canned Chickpeas Solids and Liquids low Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Boiled Common Cowpeas with Salt vs Canned low Salt Chickpeas with Liquids:

• 5 ounces of Boiled Common Cowpeas with Salt have 1.8 times more Copper, 2 times more Iron, 2 times more Magnesium, 2 times more Phosphorus, 1.9 times more Potassium, 1.3 times more Selenium, 1.8 times more Sodium and 1.9 times more Zinc than Canned low Salt Chickpeas with Liquids.
• While 5 oz of Canned Chickpeas Solids and Liquids low Salt contain 1.5 times more Calcium and 1.7 times more Manganese than Boiled Common Cowpeas with Salt.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Common Cowpeas with Salt have 1.3 times more Energy, 2.5 times more Omega 3, 1.5 times more Carbohydrate, 1.3 times more Sugars, 1.5 times more Fiber and 1.6 times more Protein than Canned low Salt Chickpeas with Liquids.
• While 5 oz of Canned Chickpeas Solids and Liquids low Salt contain 3.7 times more Fat and 5.9 times more Omega 6 than Boiled Common Cowpeas with Salt.
• 5 ounces of Boiled Common Cowpeas with Salt provide inadequate amounts of Omega 6