Comparing Nutrients in 7 ounces Canned Cowpeas VS Boiled Catjang Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Canned Cowpeas	24%	6%	70%
Boiled Catjang Cowpeas	27%	5%	68%

Macro Nutrients

	Canned Cowpeas	Boiled Catjang Cowpeas	Recommended Dietary Allowance
Energy	5.27% 153kcal	8% 232kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	1.45% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.29g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	10.8% 0.17g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	1.75% 0.3g	2.24% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27g	31% 40.3g	130g per day for Men 19-50 years
Sugars	NA	NA	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	17.2% 6.55g	19% 7.14g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	29% 16g	56g per day for Men 19-50 years

Vitamins

	Canned Cowpeas	Boiled Catjang Cowpeas	Recommended Dietary Allowance
Vitamin A	NA	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.6% 0.15mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	7.02% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.4% 0.7mg	8.86% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	15.3% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	14% 0.18mg	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	25.3% 101μg	70.4% 282μg	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	5.95% 5.36mg	0.88% 0.79mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Cowpeas	Boiled Catjang Cowpeas	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	25.8% 0.23mg	59.8% 0.54mg	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	24% 1.92mg	75.7% 6.05mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	24.4% 0.56mg	41% 0.94mg	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	20% 139mg	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	10% 341mg	22% 744mg	3400mg per day for Men 19-50 years
Selenium	8.3% 4.56μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	38.8% 581mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	33.7% 3.7mg	11mg per day for Men 19-50 years
Water	4.27% 158g	3.74% 138g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Canned Cowpeas have 1.6 times more Vitamin B2 and 6.8 times more Vitamin C than Boiled Catjang Cowpeas.
• While 7 oz of Boiled Catjang Cowpeas contain 2.1 times more Vitamin B1, 2 times more Vitamin B3, 2 times more Vitamin B5, 2 times more Vitamin B6 and 2.8 times more Vitamin B9 than Canned Common Cowpeas.
• 7 ounces of Boiled Catjang Cowpeas have insufficient amounts of Vitamin C
• Both Canned Common Cowpeas as well as Boiled Catjang Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Cowpeas vs Boiled Catjang Cowpeas:

• 7 ounces of Canned Cowpeas have 15.4 times more Sodium than Boiled Catjang Cowpeas.
• While 7 oz of Boiled Catjang Cowpeas contain 1.3 times more Calcium, 2.3 times more Copper, 3.1 times more Iron, 3.4 times more Magnesium, 1.7 times more Manganese, 2 times more Phosphorus, 2.2 times more Potassium and 2.7 times more Zinc than Canned Common Cowpeas.
• Both Canned Cowpeas and Boiled Catjang Cowpeas contain similar levels of Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled Catjang Cowpeas contain 1.5 times more Energy, 1.3 times more Omega 3, 1.5 times more Carbohydrate and 1.7 times more Protein than Canned Common Cowpeas.
• Both Canned Cowpeas and Boiled Catjang Cowpeas offer comparable quantities of Fiber per seven ounces.
• Both Canned Common Cowpeas as well as Boiled Catjang Cowpeas provide inadequate amounts of Omega 6 in seven ounces.