Comparing Nutrients in 7 ounces Boiled Common Cowpeas with Salt VS Canned Chickpeas Rinsed

Macros Ratio

	Protein	Fat	Carbs
Boiled Common Cowpeas with Salt	26%	4%	70%
Canned Chickpeas Rinsed	20%	16%	64%

Macro Nutrients

	Boiled Common Cowpeas with Salt	Canned Chickpeas Rinsed	Recommended Dietary Allowance
Energy	7.94% 230kcal	9.44% 274kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.05g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.27g	1.32% 0.42g	32g per day for Men 19-50 years
Omega 3	10.3% 0.16g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	1.67% 0.28g	11% 1.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.7% 41g	35% 45.4g	130g per day for Men 19-50 years
Sugars	9.03% 6.55g	11% 7.94g	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	34% 13g	33% 12.5g	38g per day for Men 19-50 years
Protein	27.4% 15.3g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Boiled Common Cowpeas with Salt	Canned Chickpeas Rinsed	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	33.4% 0.4mg	4.13% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.14% 0.98mg	1.55% 0.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.3% 0.82mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	17.7% 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	103% 413μg	20.3% 81.4μg	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	0.22% 0.2mg	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	3.7% 0.56mg	3.84% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.8% 3.37μg	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Common Cowpeas with Salt	Canned Chickpeas Rinsed	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	55% 0.5mg	0.9mg per day for Men 19-50 years
Fluoride	0.15% 5.95μg	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	62.3% 5mg	24.3% 1.94mg	8mg per day for Men 19-50 years
Magnesium	25% 105mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	41% 0.94mg	69% 1.6mg	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	44.2% 310mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	6.36% 216mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	11% 6.15μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	28% 421mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.56mg	10.6% 1.17mg	11mg per day for Men 19-50 years
Water	3.76% 139g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Common Cowpeas with Salt VS Canned Chickpeas Rinsed per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Common Cowpeas with Salt vs Canned Chickpeas Rinsed:

• 7 ounces of Boiled Common Cowpeas with Salt have 8.1 times more Vitamin B1, 3.7 times more Vitamin B2, 4 times more Vitamin B3 and 5.1 times more Vitamin B9 than Canned Chickpeas Rinsed.
• While 7 oz of Canned Chickpeas , Rinsed Solids contain 2 times more Vitamin K than Boiled Common Cowpeas with Salt.
• Both Boiled Common Cowpeas with Salt and Canned Chickpeas Rinsed provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Boiled Common Cowpeas with Salt have insufficient amounts of Vitamin K
• 7 ounces of Canned Chickpeas Rinsed have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Boiled Common Cowpeas with Salt as well as Canned Chickpeas , Rinsed Solids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Boiled Common Cowpeas with Salt vs Canned Chickpeas Rinsed:

• 7 ounces of Boiled Common Cowpeas with Salt have 2.6 times more Iron, 2.2 times more Magnesium, 2 times more Phosphorus, 2.6 times more Potassium and 2.2 times more Zinc than Canned Chickpeas Rinsed.
• While 7 oz of Canned Chickpeas , Rinsed Solids contain 1.8 times more Calcium and 1.7 times more Manganese than Boiled Common Cowpeas with Salt.
• Both Boiled Common Cowpeas with Salt and Canned Chickpeas Rinsed contain similar levels of Copper, Selenium and Sodium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Common Cowpeas with Salt have 2.3 times more Omega 3 than Canned Chickpeas Rinsed.
• While 7 oz of Canned Chickpeas , Rinsed Solids contain 4.7 times more Fat and 6.5 times more Omega 6 than Boiled Common Cowpeas with Salt.
• Both Boiled Common Cowpeas with Salt and Canned Chickpeas Rinsed offer comparable quantities of Energy, Carbohydrate, Sugars, Fiber and Protein per seven ounces.
• 7 ounces of Boiled Common Cowpeas with Salt provide inadequate amounts of Omega 6