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

Macros Ratio

	Protein	Fat	Carbs
Boiled Catjang Cowpeas with Salt	27%	5%	68%
Boiled Lentils with Salt	31%	3%	66%

Macro Nutrients

	Boiled Catjang Cowpeas with Salt	Boiled Lentils with Salt	Recommended Dietary Allowance
Energy	8% 232kcal	7.8% 226kcal	2900kcal per day for Men 19-50 years
Fat	1.45% 1.4g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	4.6% 0.073g	1.6g per day for Men 19-50 years
Omega 6	2.24% 0.38g	1.6% 0.27g	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	30% 38.8g	130g per day for Men 19-50 years
Sugars	NA	4.93% 3.57g	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	41.3% 15.7g	38g per day for Men 19-50 years
Protein	29% 16g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Boiled Catjang Cowpeas with Salt	Boiled Lentils 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	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.02% 0.091mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.3% 0.77mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	27% 0.35mg	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	89.8% 359μg	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	3.3% 2.98mg	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	1.46% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Catjang Cowpeas with Salt	Boiled Lentils with Salt	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	59.8% 0.54mg	55.3% 0.5mg	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	75.7% 6.05mg	82.6% 6.6mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	41% 0.94mg	42.6% 0.98mg	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	51% 357mg	700mg per day for Men 19-50 years
Potassium	22% 744mg	21.5% 732mg	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	31.5% 472mg	1500mg per day for Men 19-50 years
Zinc	33.7% 3.7mg	23% 2.52mg	11mg per day for Men 19-50 years
Water	3.74% 138g	3.74% 138g	3700g per day for Men 19-50 years

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

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

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

• 7 oz of Boiled Lentils with Salt contain 1.6 times more Vitamin B2, 1.5 times more Vitamin B3, 1.7 times more Vitamin B5, 1.9 times more Vitamin B6 and 1.3 times more Vitamin B9 than Boiled Catjang Cowpeas with Salt.
• Both Boiled Catjang Cowpeas with Salt and Boiled Lentils with Salt provide similar amounts of Vitamin B1 per seven ounces.
• Both Boiled Catjang Cowpeas with Salt as well as Boiled Lentils 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 Catjang Cowpeas with Salt vs Boiled Lentils with Salt:

• 7 ounces of Boiled Catjang Cowpeas with Salt have 1.4 times more Calcium, 2.7 times more Magnesium and 1.5 times more Zinc than Boiled Lentils with Salt.
• While 7 oz of Boiled Lentils with Salt contain 1.3 times more Phosphorus than Boiled Catjang Cowpeas with Salt.
• Both Boiled Catjang Cowpeas with Salt and Boiled Lentils with Salt contain similar levels of Copper, Iron, Manganese, Potassium, Selenium and Sodium per seven ounces.
• 7 ounces of Boiled Lentils with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Catjang Cowpeas with Salt have 3 times more Omega 3 than Boiled Lentils with Salt.
• While 7 oz of Boiled Lentils with Salt contain 2.2 times more Fiber than Boiled Catjang Cowpeas with Salt.
• Both Boiled Catjang Cowpeas with Salt and Boiled Lentils with Salt offer comparable quantities of Energy, Carbohydrate and Protein per seven ounces.
• Both Boiled Catjang Cowpeas with Salt as well as Boiled Lentils with Salt provide inadequate amounts of Omega 6 in seven ounces.