Comparing Nutrients in 7 ounces Boiled Catjang Cowpeas VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Boiled Catjang Cowpeas	27%	5%	68%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Boiled Catjang Cowpeas	Blanched Almonds	Recommended Dietary Allowance
Energy	8% 232kcal	40.4% 1171kcal	2900kcal per day for Men 19-50 years
Fat	1.45% 1.4g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	24.5% 7.84g	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	144% 24.5g	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	28.5% 37g	130g per day for Men 19-50 years
Sugars	NA	12.7% 9.2g	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	0% 0g	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	% 0.06g	g per day for Men 19-50 years
Sucrose	NA	% 8.85g	g per day for Men 19-50 years
Fiber	19% 7.14g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	29% 16g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Catjang Cowpeas	Blanched Almonds	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	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.02% 0.091mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.3% 0.77mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	17.6% 0.23mg	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	24.3% 97μg	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	314% 47mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	59.8% 0.54mg	226% 2.04mg	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	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	41% 0.94mg	158% 3.64mg	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	136% 955mg	700mg per day for Men 19-50 years
Potassium	22% 744mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	33.7% 3.7mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	3.74% 138g	0.24% 8.95g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Catjang Cowpeas VS Blanched Almonds per 7 oz

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

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

• 7 ounces of Boiled Catjang Cowpeas have 1.2 times more Vitamin B5 and 2.9 times more Vitamin B9 than Blanched Almonds.
• While 7 oz of Blanched Almonds contain 15.5 times more Vitamin B2, 4.9 times more Vitamin B3 and 1.3 times more Vitamin B6 than Boiled Catjang Cowpeas.
• Both Boiled Catjang Cowpeas and Blanched Almonds provide similar amounts of Vitamin B1 per seven ounces.
• Both Boiled Catjang Cowpeas as well as Blanched Almonds 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 Blanched Almonds:

• 7 oz of Blanched Almonds contain 9.1 times more Calcium, 3.8 times more Copper, 2.8 times more Magnesium, 3.9 times more Manganese, 3.4 times more Phosphorus, 1.8 times more Potassium, 1.3 times more Selenium and 1.6 times more Zinc than Boiled Catjang Cowpeas.
• Both Boiled Catjang Cowpeas and Blanched Almonds contain similar levels of Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Catjang Cowpeas have 27.8 times more Omega 3 than Blanched Almonds.
• While 7 oz of Blanched Almonds contain 5 times more Energy, 74 times more Fat, 21.4 times more Saturated Fat, 64.4 times more Omega 6, 2.8 times more Fiber and 2.6 times more Protein than Boiled Catjang Cowpeas.
• Both Boiled Catjang Cowpeas and Blanched Almonds offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Boiled Catjang Cowpeas provide inadequate amounts of Omega 6
• 7 ounces of Blanched Almonds provide inadequate amounts of Omega 3