Comparing Nutrients in 100 grams Catjang Cowpeas VS Boiled Common Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Catjang Cowpeas	27%	5%	68%
Boiled Common Cowpeas	26%	4%	70%

Macro Nutrients

	Catjang Cowpeas	Boiled Common Cowpeas	Recommended Dietary Allowance
Energy	12% 343kcal	4% 116kcal	2900kcal per day for Men 19-50 years
Fat	2.13% 2.07g	0.55% 0.53g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	20.4% 0.33g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	0.84% 0.14g	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	16% 20.8g	130g per day for Men 19-50 years
Sugars	NA	4.55% 3.3g	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	17% 6.5g	38g per day for Men 19-50 years
Protein	42.6% 24g	14% 7.73g	56g per day for Men 19-50 years

Vitamins

	Catjang Cowpeas	Boiled Common Cowpeas	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	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	4.23% 0.055mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	3.1% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	8.2% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	7.7% 0.1mg	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	52% 208μg	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	0.44% 0.4mg	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	1.87% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Catjang Cowpeas	Boiled Common Cowpeas	Recommended Dietary Allowance
Calcium	8.5% 85mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	118% 1.06mg	29.8% 0.27mg	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	31.4% 2.5mg	8mg per day for Men 19-50 years
Magnesium	79.3% 333mg	12.6% 53mg	420mg per day for Men 19-50 years
Manganese	67% 1.54mg	20.7% 0.48mg	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	22.3% 156mg	700mg per day for Men 19-50 years
Potassium	40.4% 1375mg	8.18% 278mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.1μg	4.55% 2.5μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	55.5% 6.1mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	0.3% 11g	1.9% 70g	3700g per day for Men 19-50 years

Nutrient Comparison: Catjang Cowpeas VS Boiled Common Cowpeas per 100 g

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

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

• 100 grams of Catjang Cowpeas have 3.4 times more Vitamin B1, 3.1 times more Vitamin B2, 5.6 times more Vitamin B3, 3.7 times more Vitamin B5, 3.6 times more Vitamin B6 and 3.1 times more Vitamin B9 than Boiled Common Cowpeas.
• Both Raw Catjang Cowpeas as well as Boiled Common Cowpeas 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 Boiled Common Cowpeas:

• 100 grams of Catjang Cowpeas have 3.5 times more Calcium, 4 times more Copper, 4 times more Iron, 6.3 times more Magnesium, 3.3 times more Manganese, 2.8 times more Phosphorus, 4.9 times more Potassium, 3.6 times more Selenium, 14.5 times more Sodium and 4.7 times more Zinc than Boiled Common Cowpeas.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Catjang Cowpeas have 3 times more Energy, 3.9 times more Fat, 3.9 times more Omega 3, 3.9 times more Omega 6, 2.9 times more Carbohydrate, 1.6 times more Fiber and 3.1 times more Protein than Boiled Common Cowpeas.
• 100 grams of Boiled Common Cowpeas provide inadequate amounts of Omega 6