Comparing Nutrients in 7 ounces Hyacinth Beans VS Boiled Catjang Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Hyacinth Beans	27%	4%	69%
Boiled Catjang Cowpeas	27%	5%	68%

Macro Nutrients

	Hyacinth Beans	Boiled Catjang Cowpeas	Recommended Dietary Allowance
Energy	23.5% 683kcal	8% 232kcal	2900kcal per day for Men 19-50 years
Fat	3.46% 3.35g	1.45% 1.4g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.57g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	NA	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	8.35% 1.4g	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	93% 121g	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	134% 51g	19% 7.14g	38g per day for Men 19-50 years
Protein	84.7% 47.4g	29% 16g	56g per day for Men 19-50 years

Vitamins

	Hyacinth Beans	Boiled Catjang Cowpeas	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	187% 2.24mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	7.02% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	8.86% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.2% 2.46mg	15.3% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.7% 0.31mg	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	11.4% 45.6μg	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% 0mg	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

	Hyacinth Beans	Boiled Catjang Cowpeas	Recommended Dietary Allowance
Calcium	25.8% 258mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	294% 2.65mg	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	127% 10mg	75.7% 6.05mg	8mg per day for Men 19-50 years
Magnesium	134% 562mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	136% 3.12mg	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	105% 738mg	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	72% 2451mg	22% 744mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	2.78% 41.7mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	168% 18.5mg	33.7% 3.7mg	11mg per day for Men 19-50 years
Water	0.5% 18.6g	3.74% 138g	3700g per day for Men 19-50 years

Nutrient Comparison: Hyacinth Beans VS Boiled Catjang Cowpeas per 7 oz

Compare the macro and micronutrient content in 7 oz of Hyacinth Beans 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 Hyacinth Beans vs Boiled Catjang Cowpeas:

• 7 ounces of Hyacinth Beans have 7 times more Vitamin B1, 3 times more Vitamin B2, 2.3 times more Vitamin B3, 3.2 times more Vitamin B5 and 1.7 times more Vitamin B6 than Boiled Catjang Cowpeas.
• While 7 oz of Boiled Catjang Cowpeas contain 6.2 times more Vitamin B9 than Raw Hyacinth Beans.
• Both Raw Hyacinth Beans as well as Boiled Catjang Cowpeas have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Hyacinth Beans vs Boiled Catjang Cowpeas:

• 7 ounces of Hyacinth Beans have 5 times more Calcium, 4.9 times more Copper, 1.7 times more Iron, 2.9 times more Magnesium, 3.3 times more Manganese, 2.6 times more Phosphorus, 3.3 times more Potassium, 3.3 times more Selenium and 5 times more Zinc than Boiled Catjang Cowpeas.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Hyacinth Beans have 2.9 times more Energy, 3.7 times more Omega 6, 3 times more Carbohydrate, 7.1 times more Fiber and 2.9 times more Protein than Boiled Catjang Cowpeas.
• 7 ounces of Boiled Catjang Cowpeas provide inadequate amounts of Omega 6