Comparing Nutrients in 100 grams Boiled Catjang Cowpeas with Salt VS Canned Chickpeas

Macros Ratio

	Protein	Fat	Carbs
Boiled Catjang Cowpeas with Salt	27%	5%	68%
Canned Chickpeas	20%	17%	63%

Macro Nutrients

	Boiled Catjang Cowpeas with Salt	Canned Chickpeas	Recommended Dietary Allowance
Energy	4.03% 117kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	2.86% 2.77g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	6.94% 0.11g	2.25% 0.036g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	5.48% 0.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.6% 20.3g	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	NA	5.53% 4g	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	9.47% 3.6g	17% 6.4g	38g per day for Men 19-50 years
Protein	14.5% 8.13g	12.6% 7.05g	56g per day for Men 19-50 years

Vitamins

	Boiled Catjang Cowpeas with Salt	Canned Chickpeas	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	2.25% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.54% 0.046mg	1.15% 0.015mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.46% 0.71mg	0.88% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.72% 0.39mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.08% 0.092mg	8.92% 0.12mg	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	35.5% 142μg	12% 48μg	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	0.44% 0.4mg	0.11% 0.1mg	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	1.93% 0.29mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.83% 3.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Catjang Cowpeas with Salt	Canned Chickpeas	Recommended Dietary Allowance
Calcium	2.6% 26mg	4.5% 45mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	28% 0.25mg	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	38% 3.05mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	6.2% 26mg	420mg per day for Men 19-50 years
Manganese	20.6% 0.47mg	36.8% 0.85mg	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	20.3% 142mg	12% 85mg	700mg per day for Men 19-50 years
Potassium	11% 375mg	3.7% 126mg	3400mg per day for Men 19-50 years
Selenium	4.55% 2.5μg	5.64% 3.1μg	55μg per day for Men 19-50 years
Sodium	17% 255mg	16.4% 246mg	1500mg per day for Men 19-50 years
Zinc	17% 1.87mg	5.73% 0.63mg	11mg per day for Men 19-50 years
Water	1.9% 69.7g	1.8% 66.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Catjang Cowpeas with Salt VS Canned Chickpeas per 100 g

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

Lets compare vitamin content per 100 grams of Boiled Catjang Cowpeas with Salt vs Canned Chickpeas :

• 100 grams of Boiled Catjang Cowpeas with Salt have 6 times more Vitamin B1, 3.1 times more Vitamin B2, 5.1 times more Vitamin B3 and 3 times more Vitamin B9 than Canned Chickpeas .
• While 100 g of Canned Chickpeas , Solids contain 1.3 times more Vitamin B6 than Boiled Catjang Cowpeas with Salt.
• 100 grams of Canned Chickpeas have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Boiled Catjang Cowpeas with Salt as well as Canned Chickpeas , Solids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Catjang Cowpeas with Salt vs Canned Chickpeas :

• 100 grams of Boiled Catjang Cowpeas with Salt have 2.9 times more Iron, 3.7 times more Magnesium, 1.7 times more Phosphorus, 3 times more Potassium and 3 times more Zinc than Canned Chickpeas .
• While 100 g of Canned Chickpeas , Solids contain 1.7 times more Calcium and 1.8 times more Manganese than Boiled Catjang Cowpeas with Salt.
• Both Boiled Catjang Cowpeas with Salt and Canned Chickpeas contain similar levels of Copper, Selenium and Sodium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Catjang Cowpeas with Salt have 3.1 times more Omega 3 than Canned Chickpeas .
• While 100 g of Canned Chickpeas , Solids contain 3.9 times more Fat, 4.8 times more Omega 6 and 1.8 times more Fiber than Boiled Catjang Cowpeas with Salt.
• Both Boiled Catjang Cowpeas with Salt and Canned Chickpeas offer comparable quantities of Energy, Carbohydrate and Protein per 100 grams.
• 100 grams of Boiled Catjang Cowpeas with Salt provide inadequate amounts of Omega 6