Comparing Nutrients in 100 grams Boiled Catjang Cowpeas VS Common Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Boiled Catjang Cowpeas	27%	5%	68%
Common Cowpeas	27%	3%	70%

Macro Nutrients

	Boiled Catjang Cowpeas	Common Cowpeas	Recommended Dietary Allowance
Energy	4.03% 117kcal	11.6% 336kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	1.3% 1.26g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	6.94% 0.11g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	2% 0.34g	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	46% 60g	130g per day for Men 19-50 years
Sugars	NA	9.5% 6.9g	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	28% 10.6g	38g per day for Men 19-50 years
Protein	14.5% 8.13g	42% 23.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Catjang Cowpeas	Common Cowpeas	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	71% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.54% 0.046mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.46% 0.71mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.72% 0.39mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.08% 0.092mg	27.5% 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	35.5% 142μg	158% 633μg	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	1.67% 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	2.6% 0.39mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.17% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Catjang Cowpeas	Common Cowpeas	Recommended Dietary Allowance
Calcium	2.6% 26mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	94% 0.85mg	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	103% 8.27mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	44% 184mg	420mg per day for Men 19-50 years
Manganese	20.6% 0.47mg	66.4% 1.53mg	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	60.6% 424mg	700mg per day for Men 19-50 years
Potassium	11% 375mg	32.7% 1112mg	3400mg per day for Men 19-50 years
Selenium	4.55% 2.5μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	1.27% 19mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	17% 1.87mg	30.6% 3.37mg	11mg per day for Men 19-50 years
Water	1.9% 69.7g	0.32% 12g	3700g per day for Men 19-50 years

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

• Raw Common Cowpeas contain 5.3 times more Vitamin B1, 4.9 times more Vitamin B2, 2.9 times more Vitamin B3, 3.9 times more Vitamin B5, 3.9 times more Vitamin B6, 4.5 times more Vitamin B9 and 3.8 times more Vitamin C than Boiled Catjang Cowpeas.
• Both Boiled Catjang Cowpeas as well as Raw Common Cowpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Catjang Cowpeas vs Common Cowpeas:

• Boiled Catjang Cowpeas have 5.8 times more Water than Raw Common Cowpeas.
• While Raw Common Cowpeas contain 4.2 times more Calcium, 3.1 times more Copper, 2.7 times more Iron, 1.9 times more Magnesium, 3.2 times more Manganese, 3 times more Phosphorus, 3 times more Potassium, 3.6 times more Selenium and 1.8 times more Zinc than Boiled Catjang Cowpeas.
• Both Boiled Catjang Cowpeas and Raw Common Cowpeas have similar amounts of Sodium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Common Cowpeas contain 2.9 times more Energy, 1.8 times more Fat, 1.8 times more Saturated Fat, 1.8 times more Omega 3, 1.8 times more Omega 6, 3 times more Carbohydrate, 2.9 times more Fiber and 2.9 times more Protein than Boiled Catjang Cowpeas.
• Both Boiled Catjang Cowpeas as well as Raw Common Cowpeas have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.