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

Macros Ratio

	Protein	Fat	Carbs
Boiled Catjang Cowpeas with Salt	27%	5%	68%
Boiled Mothbeans with Salt	26%	4%	70%

Macro Nutrients

	Boiled Catjang Cowpeas with Salt	Boiled Mothbeans with Salt	Recommended Dietary Allowance
Energy	8% 232kcal	8% 232kcal	2900kcal per day for Men 19-50 years
Fat	1.45% 1.4g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	0.77% 0.25g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	2.24% 0.38g	1.93% 0.33g	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	32% 41.6g	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	27.7% 15.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Catjang Cowpeas with Salt	Boiled Mothbeans 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	26.8% 0.32mg	20.5% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.02% 0.091mg	3.5% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	8.3% 1.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.3% 0.77mg	15.5% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	70.4% 282μg	71% 284μg	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	2.2% 2mg	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 Mothbeans with Salt	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	59.8% 0.54mg	36% 0.33mg	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	78% 6.23mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	49% 206mg	420mg per day for Men 19-50 years
Manganese	41% 0.94mg	45.5% 1.05mg	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	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	22% 744mg	17.7% 603mg	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	32.5% 488mg	1500mg per day for Men 19-50 years
Zinc	33.7% 3.7mg	10.6% 1.17mg	11mg per day for Men 19-50 years
Water	3.74% 138g	3.7% 137g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Catjang Cowpeas with Salt VS Boiled Mothbeans 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 Mothbeans 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 Mothbeans with Salt:

• 7 ounces of Boiled Catjang Cowpeas with Salt have 1.3 times more Vitamin B1 and 2 times more Vitamin B2 than Boiled Mothbeans with Salt.
• Both Boiled Catjang Cowpeas with Salt and Boiled Mothbeans with Salt provide similar amounts of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Boiled Mothbeans with Salt have insufficient amounts of Vitamin B2
• Both Boiled Catjang Cowpeas with Salt as well as Boiled Mothbeans 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 Mothbeans with Salt:

• 7 ounces of Boiled Catjang Cowpeas with Salt have 8.7 times more Calcium, 1.7 times more Copper, 1.2 times more Potassium and 3.2 times more Zinc than Boiled Mothbeans with Salt.
• Both Boiled Catjang Cowpeas with Salt and Boiled Mothbeans with Salt contain similar levels of Iron, Magnesium, Manganese, Phosphorus, Selenium and Sodium per seven ounces.
• 7 ounces of Boiled Mothbeans with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Catjang Cowpeas with Salt have 1.2 times more Omega 3 than Boiled Mothbeans with Salt.
• Both Boiled Catjang Cowpeas with Salt and Boiled Mothbeans with Salt offer comparable quantities of Energy, Carbohydrate and Protein per seven ounces.
• Both Boiled Catjang Cowpeas with Salt as well as Boiled Mothbeans with Salt provide inadequate amounts of Omega 6 in seven ounces.