Comparing Nutrients in 7 ounces Catjang CowpeasVS Canned Chickpeas with Liquids

Macros Ratio

Protein Fat Carbs

Catjang Cowpeas

27%

68%

Canned Chickpeas with Liquids

22%

19%

59%

7 oz ▼

Macro Nutrients

Catjang Cowpeasvs Canned Chickpeas with Liquids

23.5%681kcal

Energy

6.02%175kcal

681 kcalvs175 kcal

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

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4.23%4.1g

Fat

4%3.87g

4.1 gvs3.87 g

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

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3.36%1.08g

Saturated Fat

1.27%0.4g

1.08 gvs0.4 g

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

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40.4%0.65g

Omega 3

4.1%0.065g

0.65 gvs0.065 g

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

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6.57%1.1g

Omega 6

9.9%1.7g

1.1 gvs1.7 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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91%118g

Carbohydrate

20.6%26.8g

118 gvs26.8 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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56%21.2g

Fiber

23%8.73g

21.2 gvs8.73 g

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

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84.5%47.3g

Protein

17.4%9.76g

47.3 gvs9.76 g

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

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Vitamins

Catjang Cowpeasvs Canned Chickpeas with Liquids

0.44%3.97μg

Vitamin A

0.22%2μg

RAE, retinol activity equivalents

3.97 μgvs2 μg

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

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112%1.35mg

Vitamin B1

5.3%0.064mg

Thiamine

1.35 mgvs0.064 mg

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

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26%0.34mg

Vitamin B2

2.3%0.03mg

Riboflavin

0.34 mgvs0.03 mg

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

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34.7%5.55mg

Vitamin B3

1.6%0.26mg

Niacin, nicotinic acid, niacinamide

5.55 mgvs0.26 mg

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

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60%3mg

Vitamin B5

12%0.59mg

Pantothenic acid

3 mgvs0.59 mg

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

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55%0.72mg

Vitamin B6

72.2%0.94mg

Pyridoxine

0.72 mgvs0.94 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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317%1268μg

Vitamin B9

12.4%49.6μg

Folates and Folic Acid

1268 μgvs49.6 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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3.3%2.98mg

Vitamin C

0.22%0.2mg

Ascorbic acid

2.98 mgvs0.2 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 Canned Chickpeas with Liquids

17%169mg

Calcium

6.95%69.5mg

169 mgvs69.5 mg

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

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234%2.1mg

Copper

33.7%0.3mg

2.1 mgvs0.3 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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247%19.7mg

Iron

30.5%2.44mg

19.7 mgvs2.44 mg

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

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157%661mg

Magnesium

12.8%53.6mg

661 mgvs53.6 mg

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

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133%3.06mg

Manganese

70.6%1.62mg

3.06 mgvs1.62 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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124%869mg

Phosphorus

22.7%159mg

869 mgvs159 mg

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

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80.3%2729mg

Potassium

8.4%286mg

2729 mgvs286 mg

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

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33%18μg

Selenium

7.2%3.97μg

18 μgvs3.97 μg

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

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7.67%115mg

Sodium

36.8%552mg

115 mgvs552 mg

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

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110%12mg

Zinc

12.4%1.37mg

12 mgvs1.37 mg

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

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0.59%22g

Water

4.2%156g

22 gvs156 g

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

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Lets compare vitamin content per 7 ounces of Catjang Cowpeas vs Canned Chickpeas with Liquids:

Raw Catjang Cowpeas have 21.3 times more Vitamin B1, 11.3 times more Vitamin B2, 21.5 times more Vitamin B3, 5.1 times more Vitamin B5, 25.6 times more Vitamin B9 and 15 times more Vitamin C than Canned Chickpeas Solids and Liquids.
While Canned Chickpeas Solids and Liquids contain 1.3 times more Vitamin B6 than Raw Catjang Cowpeas.
Both Raw Catjang Cowpeas as well as Canned Chickpeas Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Catjang Cowpeas vs Canned Chickpeas with Liquids:

Raw Catjang Cowpeas have 2.4 times more Calcium, 6.9 times more Copper, 8.1 times more Iron, 12.3 times more Magnesium, 1.9 times more Manganese, 5.5 times more Phosphorus, 9.5 times more Potassium, 4.6 times more Selenium and 8.9 times more Zinc than Canned Chickpeas Solids and Liquids.
While Canned Chickpeas Solids and Liquids contain 4.8 times more Sodium and 7.1 times more Water than Raw Catjang Cowpeas.

Comparison of macro-nutrients per 7 ounces:

Raw Catjang Cowpeas have 3.9 times more Energy, 2.7 times more Saturated Fat, 9.9 times more Omega 3, 4.4 times more Carbohydrate, 2.4 times more Fiber and 4.8 times more Protein than Canned Chickpeas Solids and Liquids.
While Canned Chickpeas Solids and Liquids contain 1.5 times more Omega 6 than Raw Catjang Cowpeas.
Both Raw Catjang Cowpeas and Canned Chickpeas Solids and Liquids have similar amounts of Fat per 7 oz.
Both Raw Catjang Cowpeas as well as Canned Chickpeas Solids and Liquids have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Catjang CowpeasVS Boiled Catjang CowpeasCanned Chickpeas with LiquidsVS Boiled Catjang Cowpeas

Compare Foods

Comparing Nutrients in 7 ounces Catjang CowpeasVS Canned Chickpeas with Liquids

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: