Comparing Nutrients in 5 ounces Common Cowpeas VS Catjang Cowpeas

Macros Ratio

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

Macro Nutrients

	Common Cowpeas	Catjang Cowpeas	Recommended Dietary Allowance
Energy	16.4% 476kcal	16.8% 486kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	3.02% 2.93g	97g per day for Men 19-50 years
Saturated Fat	1.47% 0.47g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	29% 0.46g	1.6g per day for Men 19-50 years
Omega 6	2.86% 0.49g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.5% 85g	65% 84.5g	130g per day for Men 19-50 years
Sugars	13.5% 9.8g	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	39.5% 15g	40% 15g	38g per day for Men 19-50 years
Protein	59.5% 33.3g	60.4% 34g	56g per day for Men 19-50 years

Vitamins

	Common Cowpeas	Catjang Cowpeas	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	80.3% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.6% 0.32mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.94mg	24.8% 3.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.5% 2.13mg	43% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	39.4% 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	224% 897μg	226% 906μg	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	3.7% 0.55mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.9% 7.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Common Cowpeas	Catjang Cowpeas	Recommended Dietary Allowance
Calcium	15.6% 156mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	167% 1.5mg	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	147% 11.7mg	176% 14mg	8mg per day for Men 19-50 years
Magnesium	62% 261mg	112% 472mg	420mg per day for Men 19-50 years
Manganese	94% 2.17mg	95% 2.2mg	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	86% 601mg	88.7% 621mg	700mg per day for Men 19-50 years
Potassium	46.4% 1576mg	57.3% 1949mg	3400mg per day for Men 19-50 years
Selenium	23% 12.8μg	23.5% 13μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	5.5% 82.2mg	1500mg per day for Men 19-50 years
Zinc	43.4% 4.78mg	78.7% 8.66mg	11mg per day for Men 19-50 years
Water	0.46% 17g	0.42% 15.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Common Cowpeas VS Catjang Cowpeas per 5 oz

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

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

• 5 ounces of Common Cowpeas have 1.3 times more Vitamin B1 and 1.3 times more Vitamin B2 than Catjang Cowpeas.
• While 5 oz of Raw Catjang Cowpeas contain 1.3 times more Vitamin B3 than Raw Common Cowpeas.
• Both Common Cowpeas and Catjang Cowpeas provide similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per five ounces.
• Both Raw Common Cowpeas as well as Raw Catjang Cowpeas have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

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

Comparison of macro-nutrients per 5 ounces:

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