Comparing Nutrients in 300 calories Catjang CowpeasVS Boiled Catjang Cowpeas

Weight per 300 calories

Catjang Cowpeas

87.5g

Boiled Catjang Cowpeas

256g

Catjang Cowpeas have 2.9 times more energy per 100g than Boiled Catjang Cowpeas. It has high energy density when compared to other foods. Boiled Catjang Cowpeas having average energy density.

Which food has more nutrients per 300 calories - Catjang Cowpeas or Boiled Catjang Cowpeas?

Macros Ratio

Protein Fat Carbs

Catjang Cowpeas

27%

68%

Boiled Catjang Cowpeas

27%

68%

300 kcal ▼

Macro Nutrients

Catjang Cowpeasvs Boiled Catjang Cowpeas

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.87%1.8g

Fat

1.88%1.82g

1.8 gvs1.82 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.5%0.47g

Saturated Fat

1.5%0.47g

0.47 gvs0.47 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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18%0.29g

Omega 3

17.8%0.28g

0.29 gvs0.28 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.9%0.49g

Omega 6

2.9%0.49g

0.49 gvs0.49 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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40%52g

Carbohydrate

40%52g

52 gvs52 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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24.6%9.36g

Fiber

24.3%9.23g

9.36 gvs9.23 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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37.3%21g

Protein

37.2%21g

21 gvs21 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Catjang Cowpeasvs Boiled Catjang Cowpeas

0.19%1.75μg

Vitamin A

0.28%2.56μg

RAE, retinol activity equivalents

1.75 μgvs2.56 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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49.6%0.59mg

Vitamin B1

34.6%0.42mg

Thiamine

0.59 mgvs0.42 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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11.4%0.15mg

Vitamin B2

9.07%0.12mg

Riboflavin

0.15 mgvs0.12 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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15.3%2.44mg

Vitamin B3

11.4%1.83mg

Niacin, nicotinic acid, niacinamide

2.44 mgvs1.83 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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26.4%1.32mg

Vitamin B5

19.8%0.99mg

Pantothenic acid

1.32 mgvs0.99 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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24.3%0.32mg

Vitamin B6

18%0.24mg

Pyridoxine

0.32 mgvs0.24 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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140%559μg

Vitamin B9

91%364μg

Folates and Folic Acid

559 μgvs364 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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1.46%1.3mg

Vitamin C

1.14%1.03mg

Ascorbic acid

1.3 mgvs1.03 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

Tocopherols and Tocotrienols

NA mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Catjang Cowpeasvs Boiled Catjang Cowpeas

7.43%74.3mg

Calcium

6.67%66.7mg

74.3 mgvs66.7 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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103%0.93mg

Copper

77.2%0.69mg

0.93 mgvs0.69 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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109%8.7mg

Iron

98%7.82mg

8.7 mgvs7.82 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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69.3%291mg

Magnesium

58.6%246mg

291 mgvs246 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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58.7%1.35mg

Manganese

52.7%1.2mg

1.35 mgvs1.2 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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54.7%383mg

Phosphorus

52%364mg

383 mgvs364 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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35.4%1203mg

Potassium

28.3%962mg

1203 mgvs962 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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14.5%7.96μg

Selenium

11.7%6.4μg

7.96 μgvs6.4 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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3.4%50.7mg

Sodium

3.25%48.7mg

50.7 mgvs48.7 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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48.6%5.34mg

Zinc

43.6%4.8mg

5.34 mgvs4.8 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.26%9.66g

Water

4.83%179g

9.66 gvs179 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Catjang Cowpeas vs Boiled Catjang Cowpeas:

Raw Catjang Cowpeas have 1.4 times more Vitamin B1, 1.3 times more Vitamin B2, 1.3 times more Vitamin B3, 1.3 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.5 times more Vitamin B9 than Boiled Catjang Cowpeas.
Both Raw Catjang Cowpeas as well as Boiled Catjang Cowpeas have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Catjang Cowpeas vs Boiled Catjang Cowpeas:

Raw Catjang Cowpeas have 1.3 times more Copper, 1.3 times more Potassium and 1.2 times more Selenium than Boiled Catjang Cowpeas.
While Boiled Catjang Cowpeas contain 18.5 times more Water than Raw Catjang Cowpeas.
Both Raw Catjang Cowpeas and Boiled Catjang Cowpeas have similar amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Sodium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Both Raw Catjang Cowpeas and Boiled Catjang Cowpeas have similar amounts of Energy, Omega 3, Carbohydrate, Fiber and Protein per 300 kcal.
Both Raw Catjang Cowpeas as well as Boiled Catjang Cowpeas have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Catjang CowpeasVS Common CowpeasBoiled Catjang CowpeasVS Common Cowpeas

Compare Foods

Comparing Nutrients in 300 calories Catjang CowpeasVS Boiled Catjang Cowpeas

Weight per 300 calories

Which food has more nutrients per 300 calories - Catjang Cowpeas or Boiled Catjang Cowpeas?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: