Comparing Nutrients in 7 ounces Boiled Catjang Cowpeas VS Carob flour

Macros Ratio

	Protein	Fat	Carbs
Boiled Catjang Cowpeas	27%	5%	68%
Carob flour	5%	2%	93%

Macro Nutrients

	Boiled Catjang Cowpeas	Carob flour	Recommended Dietary Allowance
Energy	8% 232kcal	15% 441kcal	2900kcal per day for Men 19-50 years
Fat	1.45% 1.4g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	2.24% 0.38g	2.47% 0.42g	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	136% 176g	130g per day for Men 19-50 years
Sugars	NA	134% 97g	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	208% 79g	38g per day for Men 19-50 years
Protein	29% 16g	16.4% 9.17g	56g per day for Men 19-50 years

Vitamins

	Boiled Catjang Cowpeas	Carob flour	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	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.02% 0.091mg	70.4% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	23.5% 3.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.3% 0.77mg	1.87% 0.093mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	56% 0.73mg	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	14.4% 57.5μg	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	0.44% 0.4mg	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	8.33% 1.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Catjang Cowpeas	Carob flour	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	59.8% 0.54mg	126% 1.13mg	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	73% 5.83mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	41% 0.94mg	44% 1mg	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	22.4% 157mg	700mg per day for Men 19-50 years
Potassium	22% 744mg	48.3% 1641mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	4.63% 69.5mg	1500mg per day for Men 19-50 years
Zinc	33.7% 3.7mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	3.74% 138g	0.19% 7.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Catjang Cowpeas VS Carob flour per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Catjang Cowpeas vs Carob flour:

• 7 ounces of Boiled Catjang Cowpeas have 3.1 times more Vitamin B1, 8.2 times more Vitamin B5 and 4.9 times more Vitamin B9 than Carob flour.
• While 7 oz of Carob flour contain 10 times more Vitamin B2, 2.7 times more Vitamin B3 and 4 times more Vitamin B6 than Boiled Catjang Cowpeas.
• 7 ounces of Carob flour have insufficient amounts of Vitamin B5
• Both Boiled Catjang Cowpeas as well as Carob flour 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 vs Carob flour:

• 7 ounces of Boiled Catjang Cowpeas have 1.8 times more Magnesium, 1.8 times more Phosphorus and 2 times more Zinc than Carob flour.
• While 7 oz of Carob flour contain 13.4 times more Calcium, 2.1 times more Copper, 2.2 times more Potassium, 2.1 times more Selenium and 1.8 times more Sodium than Boiled Catjang Cowpeas.
• Both Boiled Catjang Cowpeas and Carob flour contain similar levels of Iron and Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Catjang Cowpeas have 27.8 times more Omega 3 and 1.8 times more Protein than Carob flour.
• While 7 oz of Carob flour contain 1.9 times more Energy, 4.4 times more Carbohydrate and 11.1 times more Fiber than Boiled Catjang Cowpeas.
• 7 ounces of Carob flour provide inadequate amounts of Omega 3
• Both Boiled Catjang Cowpeas as well as Carob flour provide inadequate amounts of Omega 6 in seven ounces.