Comparing Nutrients in 7 ounces Boiled Chickpeas with Salt VS Boiled Catjang Cowpeas with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Chickpeas with Salt	21%	14%	65%
Boiled Catjang Cowpeas with Salt	27%	5%	68%

Macro Nutrients

	Boiled Chickpeas with Salt	Boiled Catjang Cowpeas with Salt	Recommended Dietary Allowance
Energy	11.2% 325kcal	8% 232kcal	2900kcal per day for Men 19-50 years
Fat	5.3% 5.14g	1.45% 1.4g	97g per day for Men 19-50 years
Saturated Fat	1.67% 0.53g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	5.33% 0.085g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	2.24% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.4g	31% 40.3g	130g per day for Men 19-50 years
Sugars	13% 9.53g	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	39.7% 15g	19% 7.14g	38g per day for Men 19-50 years
Protein	31.4% 17.6g	29% 16g	56g per day for Men 19-50 years

Vitamins

	Boiled Chickpeas with Salt	Boiled Catjang Cowpeas with Salt	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.6% 0.13mg	7.02% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.52% 1.04mg	8.86% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	15.3% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.2% 0.28mg	14% 0.18mg	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	85.3% 341μg	70.4% 282μg	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	2.87% 2.58mg	0.88% 0.79mg	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	4.63% 0.69mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chickpeas with Salt	Boiled Catjang Cowpeas with Salt	Recommended Dietary Allowance
Calcium	9.72% 97mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	77.6% 0.7mg	59.8% 0.54mg	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	71.7% 5.74mg	75.7% 6.05mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	89% 2.04mg	41% 0.94mg	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	47.6% 333mg	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	17% 577mg	22% 744mg	3400mg per day for Men 19-50 years
Selenium	13.4% 7.34μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	32% 482mg	33.7% 506mg	1500mg per day for Men 19-50 years
Zinc	27.6% 3.04mg	33.7% 3.7mg	11mg per day for Men 19-50 years
Water	3.23% 119g	3.74% 138g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Chickpeas with Salt VS Boiled Catjang Cowpeas with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Chickpeas with Salt versus 7 oz of Boiled Catjang Cowpeas with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Chickpeas with Salt vs Boiled Catjang Cowpeas with Salt:

• 7 ounces of Boiled Chickpeas with Salt have 1.4 times more Vitamin B2, 1.5 times more Vitamin B6 and 1.2 times more Vitamin B9 than Boiled Catjang Cowpeas with Salt.
• While 7 oz of Boiled Catjang Cowpeas with Salt contain 1.4 times more Vitamin B1, 1.4 times more Vitamin B3 and 1.3 times more Vitamin B5 than Boiled Chickpeas with Salt.
• Both Boiled Chickpeas with Salt as well as Boiled Catjang Cowpeas with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Chickpeas with Salt vs Boiled Catjang Cowpeas with Salt:

• 7 ounces of Boiled Chickpeas with Salt have 1.9 times more Calcium, 1.3 times more Copper, 2.2 times more Manganese and 1.5 times more Selenium than Boiled Catjang Cowpeas with Salt.
• While 7 oz of Boiled Catjang Cowpeas with Salt contain 2 times more Magnesium and 1.3 times more Potassium than Boiled Chickpeas with Salt.
• Both Boiled Chickpeas with Salt and Boiled Catjang Cowpeas with Salt contain similar levels of Iron, Phosphorus, Sodium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Chickpeas with Salt have 1.4 times more Energy, 3.6 times more Fat, 5.8 times more Omega 6, 1.3 times more Carbohydrate and 2.1 times more Fiber than Boiled Catjang Cowpeas with Salt.
• While 7 oz of Boiled Catjang Cowpeas with Salt contain 2.6 times more Omega 3 than Boiled Chickpeas with Salt.
• Both Boiled Chickpeas with Salt and Boiled Catjang Cowpeas with Salt offer comparable quantities of Protein per seven ounces.
• 7 ounces of Boiled Catjang Cowpeas with Salt provide inadequate amounts of Omega 6