Comparing Nutrients in 7 ounces Catjang Cowpeas VS Carob flour

Macros Ratio

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

Macro Nutrients

	Catjang Cowpeas	Carob flour	Recommended Dietary Allowance
Energy	23.5% 681kcal	15% 441kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	3.36% 1.08g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	40.4% 0.65g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	6.57% 1.1g	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	91% 118g	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	56% 21.2g	208% 79g	38g per day for Men 19-50 years
Protein	84.5% 47.3g	16.4% 9.17g	56g per day for Men 19-50 years

Vitamins

	Catjang Cowpeas	Carob flour	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	112% 1.35mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	70.4% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.7% 5.55mg	23.5% 3.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60% 3mg	1.87% 0.093mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55% 0.72mg	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	317% 1268μg	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	3.3% 2.98mg	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

	Catjang Cowpeas	Carob flour	Recommended Dietary Allowance
Calcium	17% 169mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	234% 2.1mg	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	247% 19.7mg	73% 5.83mg	8mg per day for Men 19-50 years
Magnesium	157% 661mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	133% 3.06mg	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	124% 869mg	22.4% 157mg	700mg per day for Men 19-50 years
Potassium	80.3% 2729mg	48.3% 1641mg	3400mg per day for Men 19-50 years
Selenium	33% 18μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	4.63% 69.5mg	1500mg per day for Men 19-50 years
Zinc	110% 12mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	0.59% 22g	0.19% 7.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Catjang Cowpeas VS Carob flour per 7 oz

Compare the macro and micronutrient content in 7 oz of 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 Catjang Cowpeas vs Carob flour:

• 7 ounces of Catjang Cowpeas have 12.8 times more Vitamin B1, 1.5 times more Vitamin B3, 32.1 times more Vitamin B5 and 22 times more Vitamin B9 than Carob flour.
• While 7 oz of Carob flour contain 2.7 times more Vitamin B2 than Raw Catjang Cowpeas.
• Both Catjang Cowpeas and Carob flour provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Carob flour have insufficient amounts of Vitamin B5
• Both Raw 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 Catjang Cowpeas vs Carob flour:

• 7 ounces of Catjang Cowpeas have 1.9 times more Copper, 3.4 times more Iron, 6.2 times more Magnesium, 3 times more Manganese, 5.5 times more Phosphorus, 1.7 times more Potassium, 1.7 times more Selenium, 1.7 times more Sodium and 6.6 times more Zinc than Carob flour.
• While 7 oz of Carob flour contain 4.1 times more Calcium than Raw Catjang Cowpeas.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Catjang Cowpeas have 1.5 times more Energy, 3.2 times more Fat, 81.5 times more Omega 3, 2.7 times more Omega 6 and 5.2 times more Protein than Carob flour.
• While 7 oz of Carob flour contain 1.5 times more Carbohydrate and 3.7 times more Fiber than Raw Catjang Cowpeas.
• 7 ounces of Carob flour provide inadequate amounts of Omega 3 and Omega 6