Nutrients in 500 calories of Catjang Cowpeas

Raw Catjang Cowpeas (Vigna unguiculata subsp. cylindrica).

Weight per 500 Calories

Catjang Cowpeas

146g

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

Macros Ratio

Protein Fat Carbs

27%

68%

500 kcal ▼

Macro Nutrients

Catjang Cowpeas

Energy500 kcal

17.2%

Raw Catjang Cowpeas have 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat3 g

3.1%

Raw Catjang Cowpeas have 3.0174927113703 g of Fat per 500 calories, which is 3.1% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.79 g

2.47%

Raw Catjang Cowpeas have 0.79008746355685 g of Saturated Fat per 500 calories, which is 2.47% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.48 g

29.7%

Raw Catjang Cowpeas have 0.47521865889213 g of Omega 3 per 500 calories, which is 29.7% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.82 g

4.83%

Raw Catjang Cowpeas have 0.82069970845481 g of Omega 6 per 500 calories, which is 4.83% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate87 g

67%

Raw Catjang Cowpeas have 86.938775510204 g of Carbohydrate per 500 calories, which is 67% 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

Fiber15.6 g

41%

Raw Catjang Cowpeas have 15.597667638484 g of Fiber per 500 calories, which is 41% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein34.8 g

62%

Raw Catjang Cowpeas have 34.766763848397 g of Protein per 500 calories, which is 62% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Catjang Cowpeas

Vitamin A2.9 μg

0.32%

RAE, retinol activity equivalents

Raw Catjang Cowpeas have 2.9154518950437 μg of Vitamin A per 500 calories, which is 0.32% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.99 mg

82.6%

Thiamine

Raw Catjang Cowpeas have 0.99125364431487 mg of Vitamin B1 per 500 calories, which is 82.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.25 mg

19%

Riboflavin

Raw Catjang Cowpeas have 0.24781341107872 mg of Vitamin B2 per 500 calories, which is 19% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B34.07 mg

25.5%

Niacin, nicotinic acid, niacinamide

Raw Catjang Cowpeas have 4.0743440233236 mg of Vitamin B3 per 500 calories, which is 25.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.2 mg

44%

Pantothenic acid

Raw Catjang Cowpeas have 2.201166180758 mg of Vitamin B5 per 500 calories, which is 44% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.53 mg

40.5%

Pyridoxine

Raw Catjang Cowpeas have 0.52623906705539 mg of Vitamin B6 per 500 calories, which is 40.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9931 μg

233%

Folates and Folic Acid

Raw Catjang Cowpeas have 931.48688046647 μg of Vitamin B9 per 500 calories, which is 233% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C2.2 mg

2.43%

Ascorbic acid

Raw Catjang Cowpeas have 2.1865889212828 mg of Vitamin C per 500 calories, which is 2.43% 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 500 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

Calcium124 mg

12.4%

Raw Catjang Cowpeas have 123.90670553936 mg of Calcium per 500 calories, which is 12.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.54 mg

172%

Raw Catjang Cowpeas have 1.5437317784257 mg of Copper per 500 calories, which is 172% 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

Iron14.5 mg

181%

Raw Catjang Cowpeas have 14.504373177843 mg of Iron per 500 calories, which is 181% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium485 mg

116%

Raw Catjang Cowpeas have 485.42274052478 mg of Magnesium per 500 calories, which is 116% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.25 mg

98%

Raw Catjang Cowpeas have 2.2507288629738 mg of Manganese per 500 calories, which is 98% 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

Phosphorus638 mg

91%

Raw Catjang Cowpeas have 638.48396501458 mg of Phosphorus per 500 calories, which is 91% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium2004 mg

59%

Raw Catjang Cowpeas have 2004.3731778426 mg of Potassium per 500 calories, which is 59% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium13.3 μg

24%

Raw Catjang Cowpeas have 13.265306122449 μg of Selenium per 500 calories, which is 24% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium84.5 mg

5.64%

Raw Catjang Cowpeas have 84.548104956268 mg of Sodium per 500 calories, which is 5.64% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc8.9 mg

81%

Raw Catjang Cowpeas have 8.9067055393586 mg of Zinc per 500 calories, which is 81% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water16 g

0.44%

Raw Catjang Cowpeas have 16.107871720117 g of Water per 500 calories, which is 0.44% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Raw Catjang Cowpeas:

500 calories of Catjang Cowpeas has outstanding amounts of Vitamin B1 and Vitamin B9.
It is an excellent source of Vitamin B3, Vitamin B5 and Vitamin B6.
It also has a good amount of Vitamin B2.
This legume has some Vitamin C.
It has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 500 calories of Raw Catjang Cowpeas:

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

Macronutrients in 500 calories of Raw Catjang Cowpeas:

500 calories of Catjang Cowpeas is an excellent source of Omega 3, Carbohydrate, Fiber and Protein.
It has some Fat, Saturated Fat and Omega 6.

Compare Raw Catjang Cowpeas with:

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

Food Info

Nutrients in 500 calories of Catjang Cowpeas

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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