Comparing Nutrients in 7 ounces Boiled Catjang Cowpeas VS Boiled Chickpeas

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Boiled Catjang Cowpeas	Boiled Chickpeas	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	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.02% 0.091mg	9.6% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	6.52% 1.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.3% 0.77mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	21.2% 0.28mg	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	85.3% 341μg	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	2.87% 2.58mg	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	4.63% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Catjang Cowpeas	Boiled Chickpeas	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	9.72% 97mg	1000mg per day for Men 19-50 years
Copper	59.8% 0.54mg	77.6% 0.7mg	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	71.7% 5.74mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	41% 0.94mg	89% 2.04mg	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	47.6% 333mg	700mg per day for Men 19-50 years
Potassium	22% 744mg	17% 577mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	13.4% 7.34μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	33.7% 3.7mg	27.6% 3.04mg	11mg per day for Men 19-50 years
Water	3.74% 138g	3.23% 119g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Boiled Catjang Cowpeas have 1.4 times more Vitamin B1, 1.4 times more Vitamin B3 and 1.3 times more Vitamin B5 than Boiled Chickpeas .
• While 7 oz of Boiled Chickpeas contain 1.4 times more Vitamin B2 and 1.5 times more Vitamin B6 than Boiled Catjang Cowpeas.
• Both Boiled Catjang Cowpeas and Boiled Chickpeas provide similar amounts of Vitamin B9 per seven ounces.
• Both Boiled Catjang Cowpeas as well as Boiled Chickpeas 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 Boiled Chickpeas :

• 7 ounces of Boiled Catjang Cowpeas have 2 times more Magnesium, 1.3 times more Potassium and 1.2 times more Zinc than Boiled Chickpeas .
• While 7 oz of Boiled Chickpeas contain 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.
• Both Boiled Catjang Cowpeas and Boiled Chickpeas contain similar levels of Iron and Phosphorus per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Catjang Cowpeas have 2.6 times more Omega 3 than Boiled Chickpeas .
• While 7 oz of Boiled Chickpeas contain 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.
• Both Boiled Catjang Cowpeas and Boiled Chickpeas offer comparable quantities of Protein per seven ounces.
• 7 ounces of Boiled Catjang Cowpeas provide inadequate amounts of Omega 6