Comparing Nutrients in 100 grams Catjang Cowpeas VS Hyacinth Beans

Macros Ratio

	Protein	Fat	Carbs
Catjang Cowpeas	27%	5%	68%
Hyacinth Beans	27%	4%	69%

Macro Nutrients

	Catjang Cowpeas	Hyacinth Beans	Recommended Dietary Allowance
Energy	12% 343kcal	12% 344kcal	2900kcal per day for Men 19-50 years
Fat	2.13% 2.07g	1.74% 1.7g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	20.4% 0.33g	NA	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	4.2% 0.72g	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	46.7% 60.7g	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	67.4% 25.6g	38g per day for Men 19-50 years
Protein	42.6% 24g	42.7% 24g	56g per day for Men 19-50 years

Vitamins

	Catjang Cowpeas	Hyacinth Beans	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	12% 0.16mg	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	5.75% 23μg	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% 0mg	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	Hyacinth Beans	Recommended Dietary Allowance
Calcium	8.5% 85mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	118% 1.06mg	148% 1.34mg	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	63.8% 5.1mg	8mg per day for Men 19-50 years
Magnesium	79.3% 333mg	67.4% 283mg	420mg per day for Men 19-50 years
Manganese	67% 1.54mg	68.4% 1.57mg	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	53% 372mg	700mg per day for Men 19-50 years
Potassium	40.4% 1375mg	36.3% 1235mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.1μg	15% 8.2μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	1.4% 21mg	1500mg per day for Men 19-50 years
Zinc	55.5% 6.1mg	84.5% 9.3mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.25% 9.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Catjang Cowpeas VS Hyacinth Beans per 100 g

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

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

• 100 grams of Catjang Cowpeas have 1.3 times more Vitamin B2, 1.7 times more Vitamin B3, 1.2 times more Vitamin B5, 2.3 times more Vitamin B6 and 27.8 times more Vitamin B9 than Hyacinth Beans.
• While 100 g of Raw Hyacinth Beans contain 1.7 times more Vitamin B1 than Raw Catjang Cowpeas.
• Both Raw Catjang Cowpeas as well as Raw Hyacinth Beans 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 Hyacinth Beans:

• 100 grams of Catjang Cowpeas have 2 times more Iron and 2.8 times more Sodium than Hyacinth Beans.
• While 100 g of Raw Hyacinth Beans contain 1.5 times more Calcium, 1.3 times more Copper and 1.5 times more Zinc than Raw Catjang Cowpeas.
• Both Catjang Cowpeas and Hyacinth Beans contain similar levels of Magnesium, Manganese, Phosphorus, Potassium and Selenium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Catjang Cowpeas have 1.2 times more Fat than Hyacinth Beans.
• While 100 g of Raw Hyacinth Beans contain 1.3 times more Omega 6 and 2.4 times more Fiber than Raw Catjang Cowpeas.
• Both Catjang Cowpeas and Hyacinth Beans offer comparable quantities of Energy, Carbohydrate and Protein per 100 grams.