Comparing Nutrients in 100 grams Boiled Catjang Cowpeas VS Boiled Chickpeas

Macros Ratio

	Protein	Fat	Carbs
Boiled Catjang Cowpeas	27%	5%	68%
Boiled Chickpeas	21%	14%	65%

Macro Nutrients

	Boiled Catjang Cowpeas	Boiled Chickpeas	Recommended Dietary Allowance
Energy	4.03% 117kcal	5.66% 164kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	2.67% 2.6g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	6.94% 0.11g	2.7% 0.043g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	6.55% 1.1g	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	21% 27.4g	130g per day for Men 19-50 years
Sugars	NA	6.62% 4.8g	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	20% 7.6g	38g per day for Men 19-50 years
Protein	14.5% 8.13g	16% 8.86g	56g per day for Men 19-50 years

Vitamins

	Boiled Catjang Cowpeas	Boiled 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	9.67% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.54% 0.046mg	4.85% 0.063mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.46% 0.71mg	3.3% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.72% 0.39mg	5.7% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.08% 0.092mg	10.7% 0.14mg	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	43% 172μg	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	1.44% 1.3mg	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	2.33% 0.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Catjang Cowpeas	Boiled Chickpeas	Recommended Dietary Allowance
Calcium	2.6% 26mg	4.9% 49mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	39% 0.35mg	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	36% 2.9mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	20.6% 0.47mg	44.8% 1.03mg	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	24% 168mg	700mg per day for Men 19-50 years
Potassium	11% 375mg	8.56% 291mg	3400mg per day for Men 19-50 years
Selenium	4.55% 2.5μg	6.73% 3.7μg	55μg per day for Men 19-50 years
Sodium	1.27% 19mg	0.47% 7mg	1500mg per day for Men 19-50 years
Zinc	17% 1.87mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	1.9% 69.7g	1.63% 60.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Catjang Cowpeas VS Boiled Chickpeas per 100 g

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

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

• 100 grams of Boiled Catjang Cowpeas have 1.4 times more Vitamin B1, 1.4 times more Vitamin B3 and 1.3 times more Vitamin B5 than Boiled Chickpeas .
• While 100 g of Boiled Chickpeas contain 1.4 times more Vitamin B2 and 1.5 times more Vitamin B6 than Boiled Catjang Cowpeas.
• Both Boiled Catjang Cowpeas and Boiled Chickpeas provide similar amounts of Vitamin B9 per 100 grams.
• Both Boiled Catjang Cowpeas as well as Boiled Chickpeas 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 vs Boiled Chickpeas :

• 100 grams of Boiled Catjang Cowpeas have 2 times more Magnesium, 1.3 times more Potassium and 1.2 times more Zinc than Boiled Chickpeas .
• While 100 g of Boiled Chickpeas contain 1.9 times more Calcium, 1.3 times more Copper, 2.2 times more Manganese and 1.5 times more Selenium than Boiled Catjang Cowpeas.
• Both Boiled Catjang Cowpeas and Boiled Chickpeas contain similar levels of Iron and Phosphorus per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Catjang Cowpeas have 2.6 times more Omega 3 than Boiled Chickpeas .
• While 100 g of Boiled Chickpeas contain 1.4 times more Energy, 3.6 times more Fat, 5.8 times more Omega 6, 1.3 times more Carbohydrate and 2.1 times more Fiber than Boiled Catjang Cowpeas.
• Both Boiled Catjang Cowpeas and Boiled Chickpeas offer comparable quantities of Protein per 100 grams.
• 100 grams of Boiled Catjang Cowpeas provide inadequate amounts of Omega 6