Comparing Nutrients in 100 grams Catjang Cowpeas VS Chickpeas

Macros Ratio

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

Macro Nutrients

	Catjang Cowpeas	Chickpeas	Recommended Dietary Allowance
Energy	12% 343kcal	13% 378kcal	2900kcal per day for Men 19-50 years
Fat	2.13% 2.07g	6.23% 6.04g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	1.9% 0.6g	32g per day for Men 19-50 years
Omega 3	20.4% 0.33g	6.38% 0.1g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	15.5% 2.63g	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	48.4% 63g	130g per day for Men 19-50 years
Sugars	NA	14.8% 10.7g	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	32% 12g	38g per day for Men 19-50 years
Protein	42.6% 24g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Catjang Cowpeas	Chickpeas	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	39.8% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	9.63% 1.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	41% 0.54mg	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	139% 557μg	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	4.44% 4mg	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	5.47% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.5% 9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Catjang Cowpeas	Chickpeas	Recommended Dietary Allowance
Calcium	8.5% 85mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	118% 1.06mg	73% 0.66mg	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	54% 4.3mg	8mg per day for Men 19-50 years
Magnesium	79.3% 333mg	19% 79mg	420mg per day for Men 19-50 years
Manganese	67% 1.54mg	93% 2.13mg	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	36% 252mg	700mg per day for Men 19-50 years
Potassium	40.4% 1375mg	21% 718mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.1μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	55.5% 6.1mg	25% 2.76mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.21% 7.68g	3700g per day for Men 19-50 years

Nutrient Comparison: Catjang Cowpeas VS Chickpeas per 100 g

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

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

• 100 grams of Catjang Cowpeas have 1.4 times more Vitamin B1 and 1.8 times more Vitamin B3 than Chickpeas .
• While 100 g of Raw Chickpeas contain 1.5 times more Vitamin B6 and 2.7 times more Vitamin C than Raw Catjang Cowpeas.
• Both Catjang Cowpeas and Chickpeas provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B9 per 100 grams.
• 100 grams of Catjang Cowpeas have insufficient amounts of Vitamin C
• Both Raw Catjang Cowpeas as well as Raw Chickpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Catjang Cowpeas vs Chickpeas :

• 100 grams of Catjang Cowpeas have 1.5 times more Calcium, 1.6 times more Copper, 2.3 times more Iron, 4.2 times more Magnesium, 1.7 times more Phosphorus, 1.9 times more Potassium, more Selenium, 2.4 times more Sodium and 2.2 times more Zinc than Chickpeas .
• While 100 g of Raw Chickpeas contain 1.4 times more Manganese than Raw Catjang Cowpeas.
• 100 grams of Chickpeas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Catjang Cowpeas have 3.2 times more Omega 3 than Chickpeas .
• While 100 g of Raw Chickpeas contain 2.9 times more Fat and 4.7 times more Omega 6 than Raw Catjang Cowpeas.
• Both Catjang Cowpeas and Chickpeas offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 100 grams.