Comparing Nutrients in 100 grams Boiled Catjang Cowpeas VS Hyacinth Beans

Macros Ratio

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

Macro Nutrients

	Boiled Catjang Cowpeas	Hyacinth Beans	Recommended Dietary Allowance
Energy	4.03% 117kcal	12% 344kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	1.74% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	6.94% 0.11g	NA	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	4.2% 0.72g	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	46.7% 60.7g	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	9.47% 3.6g	67.4% 25.6g	38g per day for Men 19-50 years
Protein	14.5% 8.13g	42.7% 24g	56g per day for Men 19-50 years

Vitamins

	Boiled Catjang Cowpeas	Hyacinth Beans	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.54% 0.046mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.46% 0.71mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.72% 0.39mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.08% 0.092mg	12% 0.16mg	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	5.75% 23μg	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% 0mg	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

	Boiled Catjang Cowpeas	Hyacinth Beans	Recommended Dietary Allowance
Calcium	2.6% 26mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	148% 1.34mg	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	63.8% 5.1mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	67.4% 283mg	420mg per day for Men 19-50 years
Manganese	20.6% 0.47mg	68.4% 1.57mg	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	53% 372mg	700mg per day for Men 19-50 years
Potassium	11% 375mg	36.3% 1235mg	3400mg per day for Men 19-50 years
Selenium	4.55% 2.5μg	15% 8.2μg	55μg per day for Men 19-50 years
Sodium	1.27% 19mg	1.4% 21mg	1500mg per day for Men 19-50 years
Zinc	17% 1.87mg	84.5% 9.3mg	11mg per day for Men 19-50 years
Water	1.9% 69.7g	0.25% 9.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Catjang Cowpeas VS Hyacinth Beans per 100 g

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

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

• 100 grams of Boiled Catjang Cowpeas have 6.2 times more Vitamin B9 than Hyacinth Beans.
• While 100 g of Raw Hyacinth Beans contain 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.
• Both Boiled Catjang Cowpeas as well as Raw Hyacinth Beans 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 Hyacinth Beans:

• 100 g of Raw Hyacinth Beans contain 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 100 grams:

• 100 g of Raw Hyacinth Beans contain 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.
• 100 grams of Boiled Catjang Cowpeas provide inadequate amounts of Omega 6