Comparing Nutrients in 7 ounces Catjang Cowpeas VS Common Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Catjang Cowpeas	27%	5%	68%
Common Cowpeas	27%	3%	70%

Macro Nutrients

	Catjang Cowpeas	Common Cowpeas	Recommended Dietary Allowance
Energy	23.5% 681kcal	23% 667kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	3.36% 1.08g	2.05% 0.66g	32g per day for Men 19-50 years
Omega 3	40.4% 0.65g	24.7% 0.39g	1.6g per day for Men 19-50 years
Omega 6	6.57% 1.1g	4% 0.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 118g	92% 119g	130g per day for Men 19-50 years
Sugars	NA	19% 13.7g	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	55.4% 21g	38g per day for Men 19-50 years
Protein	84.5% 47.3g	83.3% 46.7g	56g per day for Men 19-50 years

Vitamins

	Catjang Cowpeas	Common Cowpeas	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	112% 1.35mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	34.5% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.7% 5.55mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60% 3mg	59.5% 2.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55% 0.72mg	54.5% 0.71mg	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	314% 1256μg	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	3.3% 2.98mg	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	5.16% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.27% 9.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Catjang Cowpeas	Common Cowpeas	Recommended Dietary Allowance
Calcium	17% 169mg	22% 218mg	1000mg per day for Men 19-50 years
Copper	234% 2.1mg	186% 1.68mg	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	205% 16.4mg	8mg per day for Men 19-50 years
Magnesium	157% 661mg	87% 365mg	420mg per day for Men 19-50 years
Manganese	133% 3.06mg	132% 3.03mg	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	120% 841mg	700mg per day for Men 19-50 years
Potassium	80.3% 2729mg	65% 2207mg	3400mg per day for Men 19-50 years
Selenium	33% 18μg	32.5% 18μg	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	110% 12mg	60.8% 6.7mg	11mg per day for Men 19-50 years
Water	0.59% 22g	0.64% 23.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Catjang Cowpeas VS Common Cowpeas per 7 oz

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

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

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

• 7 ounces of Catjang Cowpeas have 1.3 times more Copper, 1.2 times more Iron, 1.8 times more Magnesium, 1.2 times more Potassium, 3.6 times more Sodium and 1.8 times more Zinc than Common Cowpeas.
• While 7 oz of Raw Common Cowpeas contain 1.3 times more Calcium than Raw Catjang Cowpeas.
• Both Catjang Cowpeas and Common Cowpeas contain similar levels of Manganese, Phosphorus and Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Catjang Cowpeas have 1.6 times more Fat, 1.6 times more Omega 3 and 1.6 times more Omega 6 than Common Cowpeas.
• Both Catjang Cowpeas and Common Cowpeas offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per seven ounces.