Comparing Nutrients in 100 grams Catjang Cowpeas VS Carob flour

Macros Ratio

	Protein	Fat	Carbs
Catjang Cowpeas	27%	5%	68%
Carob flour	5%	2%	93%

Macro Nutrients

	Catjang Cowpeas	Carob flour	Recommended Dietary Allowance
Energy	12% 343kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	2.13% 2.07g	0.67% 0.65g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	0.28% 0.09g	32g per day for Men 19-50 years
Omega 3	20.4% 0.33g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	1.25% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 59.6g	68.4% 89g	130g per day for Men 19-50 years
Sugars	NA	67.7% 49g	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	28% 10.7g	105% 39.8g	38g per day for Men 19-50 years
Protein	42.6% 24g	8.25% 4.62g	56g per day for Men 19-50 years

Vitamins

	Catjang Cowpeas	Carob flour	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	4.4% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	35.5% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	0.94% 0.047mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	28% 0.37mg	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	160% 639μg	7.25% 29μg	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	1.67% 1.5mg	0.22% 0.2mg	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	4.2% 0.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Catjang Cowpeas	Carob flour	Recommended Dietary Allowance
Calcium	8.5% 85mg	34.8% 348mg	1000mg per day for Men 19-50 years
Copper	118% 1.06mg	63.4% 0.57mg	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	124% 9.95mg	36.8% 2.94mg	8mg per day for Men 19-50 years
Magnesium	79.3% 333mg	13% 54mg	420mg per day for Men 19-50 years
Manganese	67% 1.54mg	22% 0.51mg	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	62.6% 438mg	11.3% 79mg	700mg per day for Men 19-50 years
Potassium	40.4% 1375mg	24.3% 827mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.1μg	9.64% 5.3μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	2.33% 35mg	1500mg per day for Men 19-50 years
Zinc	55.5% 6.1mg	8.36% 0.92mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.097% 3.58g	3700g per day for Men 19-50 years

Nutrient Comparison: Catjang Cowpeas VS Carob flour per 100 g

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

Lets compare vitamin content per 100 grams of Catjang Cowpeas vs Carob flour:

• 100 grams of Catjang Cowpeas have 12.8 times more Vitamin B1, 1.5 times more Vitamin B3, 32.1 times more Vitamin B5 and 22 times more Vitamin B9 than Carob flour.
• While 100 g of Carob flour contain 2.7 times more Vitamin B2 than Raw Catjang Cowpeas.
• Both Catjang Cowpeas and Carob flour provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Carob flour have insufficient amounts of Vitamin B5
• Both Raw Catjang Cowpeas as well as Carob flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Catjang Cowpeas vs Carob flour:

• 100 grams of Catjang Cowpeas have 1.9 times more Copper, 3.4 times more Iron, 6.2 times more Magnesium, 3 times more Manganese, 5.5 times more Phosphorus, 1.7 times more Potassium, 1.7 times more Selenium, 1.7 times more Sodium and 6.6 times more Zinc than Carob flour.
• While 100 g of Carob flour contain 4.1 times more Calcium than Raw Catjang Cowpeas.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Catjang Cowpeas have 1.5 times more Energy, 3.2 times more Fat, 81.5 times more Omega 3, 2.7 times more Omega 6 and 5.2 times more Protein than Carob flour.
• While 100 g of Carob flour contain 1.5 times more Carbohydrate and 3.7 times more Fiber than Raw Catjang Cowpeas.
• 100 grams of Carob flour provide inadequate amounts of Omega 3 and Omega 6