Comparing Nutrients in 100 grams Boiled Common Cowpeas VS Boiled Catjang Cowpeas

Macros Ratio

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

Macro Nutrients

	Boiled Common Cowpeas	Boiled Catjang Cowpeas	Recommended Dietary Allowance
Energy	4% 116kcal	4.03% 117kcal	2900kcal per day for Men 19-50 years
Fat	0.55% 0.53g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	6.94% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.84% 0.14g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.8g	15.6% 20.3g	130g per day for Men 19-50 years
Sugars	4.55% 3.3g	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	17% 6.5g	9.47% 3.6g	38g per day for Men 19-50 years
Protein	14% 7.73g	14.5% 8.13g	56g per day for Men 19-50 years

Vitamins

	Boiled Common Cowpeas	Boiled Catjang Cowpeas	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.23% 0.055mg	3.54% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.1% 0.5mg	4.46% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.2% 0.41mg	7.72% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.7% 0.1mg	7.08% 0.092mg	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	52% 208μg	35.5% 142μg	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	0.44% 0.4mg	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	1.87% 0.28mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Common Cowpeas	Boiled Catjang Cowpeas	Recommended Dietary Allowance
Calcium	2.4% 24mg	2.6% 26mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	30% 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	31.4% 2.5mg	38% 3.05mg	8mg per day for Men 19-50 years
Magnesium	12.6% 53mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	20.6% 0.47mg	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	22.3% 156mg	20.3% 142mg	700mg per day for Men 19-50 years
Potassium	8.18% 278mg	11% 375mg	3400mg per day for Men 19-50 years
Selenium	4.55% 2.5μg	4.55% 2.5μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	1.27% 19mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	17% 1.87mg	11mg per day for Men 19-50 years
Water	1.9% 70g	1.9% 69.7g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of Boiled Common Cowpeas have 1.2 times more Vitamin B1 and 1.5 times more Vitamin B9 than Boiled Catjang Cowpeas.
• While 100 g of Boiled Catjang Cowpeas contain 1.4 times more Vitamin B3 than Boiled Common Cowpeas.
• Both Boiled Common Cowpeas and Boiled Catjang Cowpeas provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B6 per 100 grams.
• Both Boiled Common Cowpeas as well as Boiled Catjang Cowpeas have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

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

• 100 g of Boiled Catjang Cowpeas contain 1.8 times more Magnesium, 1.3 times more Potassium and 1.4 times more Zinc than Boiled Common Cowpeas.
• Both Boiled Common Cowpeas and Boiled Catjang Cowpeas contain similar levels of Calcium, Copper, Iron, Manganese, Phosphorus and Selenium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Common Cowpeas have 1.8 times more Fiber than Boiled Catjang Cowpeas.
• While 100 g of Boiled Catjang Cowpeas contain 1.3 times more Omega 3 than Boiled Common Cowpeas.
• Both Boiled Common Cowpeas and Boiled Catjang Cowpeas offer comparable quantities of Energy, Carbohydrate and Protein per 100 grams.
• Both Boiled Common Cowpeas as well as Boiled Catjang Cowpeas provide inadequate amounts of Omega 6 in 100 grams.