Comparing Nutrients in 100 calories Boiled Catjang Cowpeas VS Canned Cowpeas

Weight per 100 calories

• Boiled Catjang Cowpeas: 85.5g
• Canned Cowpeas: 130g

Boiled Catjang Cowpeas have 1.5 times more energy per 100g than Canned Cowpeas. It has average energy density when compared to other foods. Canned Common Cowpeas having average energy density.

Discover which food has more nutrients per 100 calories - Boiled Catjang Cowpeas or Canned Cowpeas?

Macros Ratio

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

Macro Nutrients

	Boiled Catjang Cowpeas	Canned Cowpeas	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.63% 0.61g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	5.93% 0.095g	7.06% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.16g	1.15% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.4% 17.4g	13.6% 17.7g	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	8.1% 3.08g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	12.4% 6.95g	11% 6.16g	56g per day for Men 19-50 years

Vitamins

	Boiled Catjang Cowpeas	Canned Cowpeas	Recommended Dietary Allowance
Vitamin A	0.095% 0.85μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.5% 0.14mg	8.23% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.02% 0.039mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.8% 0.61mg	2.87% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.6% 0.33mg	4.94% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.05% 0.079mg	4.5% 0.058mg	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	30.3% 121μg	16.6% 66.2μg	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	0.38% 0.34mg	3.9% 3.5mg	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	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

	Boiled Catjang Cowpeas	Canned Cowpeas	Recommended Dietary Allowance
Calcium	2.22% 22.2mg	2.6% 26mg	1000mg per day for Men 19-50 years
Copper	25.7% 0.23mg	17% 0.15mg	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	32.6% 2.6mg	15.7% 1.26mg	8mg per day for Men 19-50 years
Magnesium	19.5% 82mg	8.66% 36.4mg	420mg per day for Men 19-50 years
Manganese	17.6% 0.4mg	16% 0.37mg	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	17.3% 121mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	9.43% 321mg	6.57% 223mg	3400mg per day for Men 19-50 years
Selenium	3.9% 2.14μg	5.43% 3μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.2mg	25.4% 381mg	1500mg per day for Men 19-50 years
Zinc	14.5% 1.6mg	8.26% 0.91mg	11mg per day for Men 19-50 years
Water	1.6% 59.6g	2.8% 103g	3700g per day for Men 19-50 years

Boiled Catjang Cowpeas VS Canned Cowpeas Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Catjang Cowpeas or Canned Cowpeas?

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

• 100 calories of Boiled Catjang Cowpeas have 1.4 times more Vitamin B1, 1.3 times more Vitamin B3, 1.3 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.8 times more Vitamin B9 than Canned Cowpeas.
• While 100 kcal of Canned Common Cowpeas contain 2.4 times more Vitamin B2 and 10.3 times more Vitamin C than Boiled Catjang Cowpeas.
• 100 calories of Boiled Catjang Cowpeas have insufficient amounts of Vitamin C
• Both Boiled Catjang Cowpeas as well as Canned Common Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Boiled Catjang Cowpeas vs Canned Cowpeas:

• 100 calories of Boiled Catjang Cowpeas have 1.5 times more Copper, 2.1 times more Iron, 2.3 times more Magnesium, 1.3 times more Phosphorus, 1.4 times more Potassium and 1.8 times more Zinc than Canned Cowpeas.
• While 100 kcal of Canned Common Cowpeas contain 1.4 times more Selenium, 23.4 times more Sodium and 1.7 times more Water than Boiled Catjang Cowpeas.
• Both Boiled Catjang Cowpeas and Canned Cowpeas contain similar levels of Calcium and Manganese per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Canned Common Cowpeas contain 1.4 times more Fiber than Boiled Catjang Cowpeas.
• Both Boiled Catjang Cowpeas and Canned Cowpeas offer comparable quantities of Energy, Omega 3, Carbohydrate and Protein per 100 calories.
• Both Boiled Catjang Cowpeas as well as Canned Common Cowpeas provide inadequate amounts of Omega 6 in 100 calories.