Comparing Nutrients in 100 grams Canned Broadbeans VS Catjang Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Canned Broadbeans	30%	3%	67%
Catjang Cowpeas	27%	5%	68%

Macro Nutrients

	Canned Broadbeans	Catjang Cowpeas	Recommended Dietary Allowance
Energy	2.45% 71kcal	12% 343kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	2.13% 2.07g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	20.4% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.084g	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.55% 12.4g	46% 59.6g	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	9.74% 3.7g	28% 10.7g	38g per day for Men 19-50 years
Protein	9.77% 5.47g	42.6% 24g	56g per day for Men 19-50 years

Vitamins

	Canned Broadbeans	Catjang Cowpeas	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.67% 0.02mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6% 0.96mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.38% 0.12mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.46% 0.045mg	27.8% 0.36mg	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	8.25% 33μg	160% 639μg	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	2% 1.8mg	1.67% 1.5mg	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 Broadbeans	Catjang Cowpeas	Recommended Dietary Allowance
Calcium	2.6% 26mg	8.5% 85mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	118% 1.06mg	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	12.5% 1mg	124% 9.95mg	8mg per day for Men 19-50 years
Magnesium	7.6% 32mg	79.3% 333mg	420mg per day for Men 19-50 years
Manganese	12.5% 0.29mg	67% 1.54mg	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	11.3% 79mg	62.6% 438mg	700mg per day for Men 19-50 years
Potassium	7.1% 242mg	40.4% 1375mg	3400mg per day for Men 19-50 years
Selenium	3.27% 1.8μg	16.5% 9.1μg	55μg per day for Men 19-50 years
Sodium	30% 453mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	5.64% 0.62mg	55.5% 6.1mg	11mg per day for Men 19-50 years
Water	2.17% 80.3g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Broadbeans VS Catjang Cowpeas per 100 g

Compare the macro and micronutrient content in 100 g of Canned Broadbeans versus 100 g of Catjang Cowpeas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Broadbeans vs Catjang Cowpeas:

• 100 g of Raw Catjang Cowpeas contain 34 times more Vitamin B1, 3.4 times more Vitamin B2, 2.9 times more Vitamin B3, 12.7 times more Vitamin B5, 8 times more Vitamin B6 and 19.4 times more Vitamin B9 than Canned Broadbeans .
• 100 grams of Canned Broadbeans have insufficient amounts of Vitamin B1
• 100 grams of Catjang Cowpeas have insufficient amounts of Vitamin C
• Both Canned Broadbeans as well as Raw Catjang Cowpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Canned Broadbeans vs Catjang Cowpeas:

• 100 grams of Canned Broadbeans have 7.8 times more Sodium and 7.3 times more Water than Catjang Cowpeas.
• While 100 g of Raw Catjang Cowpeas contain 3.3 times more Calcium, 9.7 times more Copper, 10 times more Iron, 10.4 times more Magnesium, 5.4 times more Manganese, 5.5 times more Phosphorus, 5.7 times more Potassium, 5.1 times more Selenium and 9.9 times more Zinc than Canned Broadbeans .

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Catjang Cowpeas contain 4.8 times more Energy, 9.4 times more Fat, 46.6 times more Omega 3, 6.7 times more Omega 6, 4.8 times more Carbohydrate, 2.9 times more Fiber and 4.4 times more Protein than Canned Broadbeans .
• 100 grams of Canned Broadbeans provide inadequate amounts of Omega 3 and Omega 6