Comparing Nutrients in 100 grams Catjang Cowpeas VS Common Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Catjang Cowpeas	27%	5%	68%
Common Cowpeas	27%	3%	70%

Macro Nutrients

	Catjang Cowpeas	Common Cowpeas	Recommended Dietary Allowance
Energy	12% 343kcal	11.6% 336kcal	2900kcal per day for Men 19-50 years
Fat	2.13% 2.07g	1.3% 1.26g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	20.4% 0.33g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	2% 0.34g	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	46% 60g	130g per day for Men 19-50 years
Sugars	NA	9.5% 6.9g	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	28% 10.6g	38g per day for Men 19-50 years
Protein	42.6% 24g	42% 23.5g	56g per day for Men 19-50 years

Vitamins

	Catjang Cowpeas	Common Cowpeas	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	71% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	27.5% 0.36mg	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	158% 633μg	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	1.67% 1.5mg	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	2.6% 0.39mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.17% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Catjang Cowpeas	Common Cowpeas	Recommended Dietary Allowance
Calcium	8.5% 85mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	118% 1.06mg	94% 0.85mg	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	103% 8.27mg	8mg per day for Men 19-50 years
Magnesium	79.3% 333mg	44% 184mg	420mg per day for Men 19-50 years
Manganese	67% 1.54mg	66.4% 1.53mg	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	60.6% 424mg	700mg per day for Men 19-50 years
Potassium	40.4% 1375mg	32.7% 1112mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.1μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	55.5% 6.1mg	30.6% 3.37mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.32% 12g	3700g per day for Men 19-50 years

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

• Raw Catjang Cowpeas have 1.3 times more Vitamin B3 than Raw Common Cowpeas.
• While Raw Common Cowpeas contain 1.3 times more Vitamin B1 and 1.3 times more Vitamin B2 than Raw Catjang Cowpeas.
• Both Raw Catjang Cowpeas and Raw Common Cowpeas have similar amounts of Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C per 100 g.
• Both Raw Catjang Cowpeas as well as Raw Common Cowpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

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

• Raw Catjang Cowpeas have 1.3 times more Copper, 1.2 times more Iron, 1.8 times more Magnesium, 1.2 times more Potassium, 3.6 times more Sodium and 1.8 times more Zinc than Raw Common Cowpeas.
• While Raw Common Cowpeas contain 1.3 times more Calcium than Raw Catjang Cowpeas.
• Both Raw Catjang Cowpeas and Raw Common Cowpeas have similar amounts of Manganese, Phosphorus and Selenium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Catjang Cowpeas have 1.6 times more Fat, 1.6 times more Saturated Fat, 1.6 times more Omega 3 and 1.6 times more Omega 6 than Raw Common Cowpeas.
• Both Raw Catjang Cowpeas and Raw Common Cowpeas have similar amounts of Energy, Carbohydrate, Fiber and Protein per 100 g.
• Both Raw Catjang Cowpeas as well as Raw Common Cowpeas have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.