Nutrients in 300 calories of Catjang Cowpeas

Raw Catjang Cowpeas (Vigna unguiculata subsp. cylindrica).

Weight per 300 Calories

Catjang Cowpeas

87.5g

Raw Catjang Cowpeas has high energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

27%

68%

300 kcal ▼

Macro Nutrients

Catjang Cowpeas

Energy300 kcal

10.3%

Raw Catjang Cowpeas have 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.8 g

1.87%

Raw Catjang Cowpeas have 1.8104956268222 g of Fat per 300 calories, which is 1.87% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.47 g

1.5%

Raw Catjang Cowpeas have 0.47405247813411 g of Saturated Fat per 300 calories, which is 1.5% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.29 g

18%

Raw Catjang Cowpeas have 0.28513119533528 g of Omega 3 per 300 calories, which is 18% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.49 g

2.9%

Raw Catjang Cowpeas have 0.49241982507289 g of Omega 6 per 300 calories, which is 2.9% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Catjang Cowpeas have 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate52 g

40%

Raw Catjang Cowpeas have 52.163265306122 g of Carbohydrate per 300 calories, which is 40% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars

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

No information available

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]

No information available

Glucose

No information available

Sucrose

No information available

Fiber9.36 g

24.6%

Raw Catjang Cowpeas have 9.3586005830904 g of Fiber per 300 calories, which is 24.6% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein21 g

37.3%

Raw Catjang Cowpeas have 20.860058309038 g of Protein per 300 calories, which is 37.3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Catjang Cowpeas

Vitamin A1.75 μg

0.19%

RAE, retinol activity equivalents

Raw Catjang Cowpeas have 1.7492711370262 μg of Vitamin A per 300 calories, which is 0.19% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.59 mg

49.6%

Thiamine

Raw Catjang Cowpeas have 0.59475218658892 mg of Vitamin B1 per 300 calories, which is 49.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.15 mg

11.4%

Riboflavin

Raw Catjang Cowpeas have 0.14868804664723 mg of Vitamin B2 per 300 calories, which is 11.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.44 mg

15.3%

Niacin, nicotinic acid, niacinamide

Raw Catjang Cowpeas have 2.4446064139942 mg of Vitamin B3 per 300 calories, which is 15.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.32 mg

26.4%

Pantothenic acid

Raw Catjang Cowpeas have 1.3206997084548 mg of Vitamin B5 per 300 calories, which is 26.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.32 mg

24.3%

Pyridoxine

Raw Catjang Cowpeas have 0.31574344023324 mg of Vitamin B6 per 300 calories, which is 24.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9559 μg

140%

Folates and Folic Acid

Raw Catjang Cowpeas have 558.89212827988 μg of Vitamin B9 per 300 calories, which is 140% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Catjang Cowpeas have 0 μg of Vitamin B12 per 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C1.3 mg

1.46%

Ascorbic acid

Raw Catjang Cowpeas have 1.3119533527697 mg of Vitamin C per 300 calories, which is 1.46% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Catjang Cowpeas have 0 IU of Vitamin D per 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Catjang Cowpeas

Calcium74.3 mg

7.43%

Raw Catjang Cowpeas have 74.344023323615 mg of Calcium per 300 calories, which is 7.43% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.93 mg

103%

Raw Catjang Cowpeas have 0.92623906705539 mg of Copper per 300 calories, which is 103% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

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

No information available

Iron8.7 mg

109%

Raw Catjang Cowpeas have 8.7026239067055 mg of Iron per 300 calories, which is 109% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium291 mg

69.3%

Raw Catjang Cowpeas have 291.25364431487 mg of Magnesium per 300 calories, which is 69.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.35 mg

58.7%

Raw Catjang Cowpeas have 1.3504373177843 mg of Manganese per 300 calories, which is 58.7% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

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

No information available

Phosphorus383 mg

54.7%

Raw Catjang Cowpeas have 383.09037900875 mg of Phosphorus per 300 calories, which is 54.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1203 mg

35.4%

Raw Catjang Cowpeas have 1202.6239067055 mg of Potassium per 300 calories, which is 35.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium7.96 μg

14.5%

Raw Catjang Cowpeas have 7.9591836734694 μg of Selenium per 300 calories, which is 14.5% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium50.7 mg

3.4%

Raw Catjang Cowpeas have 50.728862973761 mg of Sodium per 300 calories, which is 3.4% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc5.34 mg

48.6%

Raw Catjang Cowpeas have 5.3440233236152 mg of Zinc per 300 calories, which is 48.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water9.66 g

0.26%

Raw Catjang Cowpeas have 9.66472303207 g of Water per 300 calories, which is 0.26% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Raw Catjang Cowpeas:

300 calories of Catjang Cowpeas has outstanding amounts of Vitamin B9.
It is an excellent source of Vitamin B1, Vitamin B5 and Vitamin B6.
It also has a good amount of Vitamin B2 and Vitamin B3.
While 300 calories of product has trace amounts of Vitamin C, it has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 300 calories of Raw Catjang Cowpeas:

300 calories of Catjang Cowpeas has outstanding amounts of Copper and Iron.
It is an excellent source of Magnesium, Manganese, Phosphorus, Potassium and Zinc.
It also has a good amount of Calcium and Selenium.
This legume has some Sodium.

Macronutrients in 300 calories of Raw Catjang Cowpeas:

300 calories of Catjang Cowpeas is an excellent source of Carbohydrate, Fiber and Protein.
It has a good amount of Omega 3.
It also has some Omega 6.
The product has trace amounts of Fat and Saturated Fat.

Compare Raw Catjang Cowpeas with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 300 calories of Catjang Cowpeas

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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