Comparing Nutrients in 7 ounces Boiled Catjang Cowpeas with Salt VS Boiled Hyacinth Beans with Salt

Macros Ratio

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

Macro Nutrients

	Boiled Catjang Cowpeas with Salt	Boiled Hyacinth Beans with Salt	Recommended Dietary Allowance
Energy	8% 232kcal	8% 232kcal	2900kcal per day for Men 19-50 years
Fat	1.45% 1.4g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	NA	1.6g per day for Men 19-50 years
Omega 6	2.24% 0.38g	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	31% 40.3g	31.6% 41g	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	19% 7.14g	NA	38g per day for Men 19-50 years
Protein	29% 16g	29% 16g	56g per day for Men 19-50 years

Vitamins

	Boiled Catjang Cowpeas with Salt	Boiled Hyacinth Beans with Salt	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	44.7% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.02% 0.091mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.3% 0.77mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	5.65% 0.073mg	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	70.4% 282μg	2% 7.94μg	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	0.88% 0.79mg	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

	Boiled Catjang Cowpeas with Salt	Boiled Hyacinth Beans with Salt	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	59.8% 0.54mg	75% 0.68mg	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	75.7% 6.05mg	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	41% 0.94mg	41.6% 0.96mg	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	40.3% 282mg	34% 238mg	700mg per day for Men 19-50 years
Potassium	22% 744mg	19.7% 669mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	33.7% 506mg	32% 482mg	1500mg per day for Men 19-50 years
Zinc	33.7% 3.7mg	51.4% 5.66mg	11mg per day for Men 19-50 years
Water	3.74% 138g	3.7% 137g	3700g per day for Men 19-50 years

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

• Boiled Catjang Cowpeas with Salt have 1.2 times more Vitamin B2, 1.7 times more Vitamin B3, 1.2 times more Vitamin B5, 2.5 times more Vitamin B6 and 35.5 times more Vitamin B9 than Boiled Hyacinth Beans with Salt.
• While Boiled Hyacinth Beans with Salt contain 1.7 times more Vitamin B1 than Boiled Catjang Cowpeas with Salt.
• Both Boiled Catjang Cowpeas with Salt as well as Boiled Hyacinth Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

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

• Boiled Hyacinth Beans with Salt contain 1.5 times more Calcium, 1.3 times more Copper, 1.5 times more Iron and 1.5 times more Zinc than Boiled Catjang Cowpeas with Salt.
• Both Boiled Catjang Cowpeas with Salt and Boiled Hyacinth Beans with Salt have similar amounts of Magnesium, Manganese, Phosphorus, Potassium, Selenium, Sodium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled Hyacinth Beans with Salt contain 1.3 times more Omega 6 than Boiled Catjang Cowpeas with Salt.
• Both Boiled Catjang Cowpeas with Salt and Boiled Hyacinth Beans with Salt have similar amounts of Energy, Carbohydrate and Protein per 7 oz.
• Both Boiled Catjang Cowpeas with Salt as well as Boiled Hyacinth Beans with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.