Comparing Nutrients in 7 ounces Boiled Common Cowpeas with Salt VS Boiled Catjang Cowpeas with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Common Cowpeas with Salt	26%	4%	70%
Boiled Catjang Cowpeas with Salt	27%	5%	68%

Macro Nutrients

	Boiled Common Cowpeas with Salt	Boiled Catjang Cowpeas with Salt	Recommended Dietary Allowance
Energy	7.94% 230kcal	8% 232kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.05g	1.45% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.27g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	10.3% 0.16g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	1.67% 0.28g	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	31.7% 41g	31% 40.3g	130g per day for Men 19-50 years
Sugars	9.03% 6.55g	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	34% 13g	19% 7.14g	38g per day for Men 19-50 years
Protein	27.4% 15.3g	29% 16g	56g per day for Men 19-50 years

Vitamins

	Boiled Common Cowpeas with Salt	Boiled Catjang Cowpeas with Salt	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	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	7.02% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.14% 0.98mg	8.86% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.3% 0.82mg	15.3% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	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	103% 413μg	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	0.88% 0.79mg	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	3.7% 0.56mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.8% 3.37μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Common Cowpeas with Salt	Boiled Catjang Cowpeas with Salt	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	59.8% 0.54mg	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	75.7% 6.05mg	8mg per day for Men 19-50 years
Magnesium	25% 105mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	41% 0.94mg	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	44.2% 310mg	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	22% 744mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	33.7% 506mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.56mg	33.7% 3.7mg	11mg per day for Men 19-50 years
Water	3.76% 139g	3.74% 138g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Common Cowpeas with Salt VS Boiled Catjang Cowpeas with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Common Cowpeas with Salt versus 7 oz of Boiled Catjang Cowpeas with Salt 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 Boiled Catjang Cowpeas with Salt:

• 7 ounces of Boiled Common Cowpeas with Salt have 1.2 times more Vitamin B1 and 1.5 times more Vitamin B9 than Boiled Catjang Cowpeas with Salt.
• While 7 oz of Boiled Catjang Cowpeas with Salt contain 1.4 times more Vitamin B3 than Boiled Common Cowpeas with Salt.
• Both Boiled Common Cowpeas with Salt and Boiled Catjang Cowpeas with Salt provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B6 per seven ounces.
• Both Boiled Common Cowpeas with Salt as well as Boiled Catjang Cowpeas with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Common Cowpeas with Salt vs Boiled Catjang Cowpeas with Salt:

• 7 oz of Boiled Catjang Cowpeas with Salt contain 1.8 times more Magnesium, 1.3 times more Potassium and 1.4 times more Zinc than Boiled Common Cowpeas with Salt.
• Both Boiled Common Cowpeas with Salt and Boiled Catjang Cowpeas with Salt contain similar levels of Calcium, Copper, Iron, Manganese, Phosphorus, Selenium and Sodium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Common Cowpeas with Salt have 1.8 times more Fiber than Boiled Catjang Cowpeas with Salt.
• While 7 oz of Boiled Catjang Cowpeas with Salt contain 1.3 times more Omega 3 than Boiled Common Cowpeas with Salt.
• Both Boiled Common Cowpeas with Salt and Boiled Catjang Cowpeas with Salt offer comparable quantities of Energy, Carbohydrate and Protein per seven ounces.
• Both Boiled Common Cowpeas with Salt as well as Boiled Catjang Cowpeas with Salt provide inadequate amounts of Omega 6 in seven ounces.