Comparing Nutrients in 100 grams Catjang Cowpeas VS Canned Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Catjang Cowpeas	27%	5%	68%
Canned Cowpeas	24%	6%	70%

Macro Nutrients

	Catjang Cowpeas	Canned Cowpeas	Recommended Dietary Allowance
Energy	12% 343kcal	2.66% 77kcal	2900kcal per day for Men 19-50 years
Fat	2.13% 2.07g	0.57% 0.55g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	20.4% 0.33g	5.44% 0.087g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	0.88% 0.15g	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	10.5% 13.6g	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	28% 10.7g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	42.6% 24g	8.46% 4.74g	56g per day for Men 19-50 years

Vitamins

	Catjang Cowpeas	Canned Cowpeas	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	6.33% 0.076mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	5.7% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	2.2% 0.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	3.8% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	3.46% 0.045mg	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	12.8% 51μg	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	3% 2.7mg	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

	Catjang Cowpeas	Canned Cowpeas	Recommended Dietary Allowance
Calcium	8.5% 85mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	118% 1.06mg	13% 0.12mg	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	12% 0.97mg	8mg per day for Men 19-50 years
Magnesium	79.3% 333mg	6.67% 28mg	420mg per day for Men 19-50 years
Manganese	67% 1.54mg	12.3% 0.28mg	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	10% 70mg	700mg per day for Men 19-50 years
Potassium	40.4% 1375mg	5.06% 172mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.1μg	4.2% 2.3μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	19.5% 293mg	1500mg per day for Men 19-50 years
Zinc	55.5% 6.1mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	0.3% 11g	2.15% 79.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Catjang Cowpeas VS Canned Cowpeas per 100 g

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

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

• 100 grams of Catjang Cowpeas have 8.9 times more Vitamin B1, 2.3 times more Vitamin B2, 7.9 times more Vitamin B3, 7.9 times more Vitamin B5, 8 times more Vitamin B6 and 12.5 times more Vitamin B9 than Canned Cowpeas.
• While 100 g of Canned Common Cowpeas contain 1.8 times more Vitamin C than Raw Catjang Cowpeas.
• 100 grams of Catjang Cowpeas have insufficient amounts of Vitamin C
• Both Raw Catjang Cowpeas as well as Canned Common Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Catjang Cowpeas vs Canned Cowpeas:

• 100 grams of Catjang Cowpeas have 4.3 times more Calcium, 9.1 times more Copper, 10.3 times more Iron, 11.9 times more Magnesium, 5.5 times more Manganese, 6.3 times more Phosphorus, 8 times more Potassium, 4 times more Selenium and 8.7 times more Zinc than Canned Cowpeas.
• While 100 g of Canned Common Cowpeas contain 5.1 times more Sodium and 7.2 times more Water than Raw Catjang Cowpeas.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Catjang Cowpeas have 4.5 times more Energy, 3.8 times more Fat, 3.7 times more Omega 3, 3.8 times more Omega 6, 4.4 times more Carbohydrate, 3.2 times more Fiber and 5 times more Protein than Canned Cowpeas.
• 100 grams of Canned Cowpeas provide inadequate amounts of Omega 6