Nutrients in 5 ounces of Catjang Cowpeas

Raw Catjang Cowpeas (Vigna unguiculata subsp. cylindrica).

Macros Ratio

Protein Fat Carbs

27%

68%

5 oz ▼

Macro Nutrients

Catjang Cowpeas

Energy486 kcal

16.8%

Raw Catjang Cowpeas have 486.193925 kcal of Energy per 5 ounces, which is 16.8% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat2.93 g

3.02%

Raw Catjang Cowpeas have 2.93417325 g of Fat per 5 ounces, which is 3.02% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.77 g

2.4%

Raw Catjang Cowpeas have 0.76827145 g of Saturated Fat per 5 ounces, which is 2.4% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.46 g

29%

Raw Catjang Cowpeas have 0.46209685 g of Omega 3 per 5 ounces, which is 29% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.8 g

4.7%

Raw Catjang Cowpeas have 0.798038425 g of Omega 6 per 5 ounces, which is 4.7% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate84.5 g

65%

Raw Catjang Cowpeas have 84.538209 g of Carbohydrate per 5 ounces, which is 65% 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 g

40%

Raw Catjang Cowpeas have 15.1669825 g of Fiber per 5 ounces, which is 40% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein34 g

60.4%

Raw Catjang Cowpeas have 33.80677875 g of Protein per 5 ounces, which is 60.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Catjang Cowpeas

Vitamin A2.83 μg

0.31%

RAE, retinol activity equivalents

Raw Catjang Cowpeas have 2.83495 μg of Vitamin A per 5 ounces, which is 0.31% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.96 mg

80.3%

Thiamine

Raw Catjang Cowpeas have 0.963883 mg of Vitamin B1 per 5 ounces, which is 80.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.24 mg

18.5%

Riboflavin

Raw Catjang Cowpeas have 0.24097075 mg of Vitamin B2 per 5 ounces, which is 18.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.96 mg

24.8%

Niacin, nicotinic acid, niacinamide

Raw Catjang Cowpeas have 3.961842625 mg of Vitamin B3 per 5 ounces, which is 24.8% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.14 mg

43%

Pantothenic acid

Raw Catjang Cowpeas have 2.14038725 mg of Vitamin B5 per 5 ounces, which is 43% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.51 mg

39.4%

Pyridoxine

Raw Catjang Cowpeas have 0.511708475 mg of Vitamin B6 per 5 ounces, which is 39.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9906 μg

226%

Folates and Folic Acid

Raw Catjang Cowpeas have 905.766525 μg of Vitamin B9 per 5 ounces, which is 226% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C2.13 mg

2.36%

Ascorbic acid

Raw Catjang Cowpeas have 2.1262125 mg of Vitamin C per 5 ounces, which is 2.36% 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 5 ounces, 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

Calcium120 mg

12%

Raw Catjang Cowpeas have 120.485375 mg of Calcium per 5 ounces, which is 12% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.5 mg

167%

Raw Catjang Cowpeas have 1.501106025 mg of Copper per 5 ounces, which is 167% 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 mg

176%

Raw Catjang Cowpeas have 14.10387625 mg of Iron per 5 ounces, which is 176% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium472 mg

112%

Raw Catjang Cowpeas have 472.019175 mg of Magnesium per 5 ounces, which is 112% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.2 mg

95%

Raw Catjang Cowpeas have 2.1885814 mg of Manganese per 5 ounces, which is 95% 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

Phosphorus621 mg

88.7%

Raw Catjang Cowpeas have 620.85405 mg of Phosphorus per 5 ounces, which is 88.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1949 mg

57.3%

Raw Catjang Cowpeas have 1949.028125 mg of Potassium per 5 ounces, which is 57.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium13 μg

23.5%

Raw Catjang Cowpeas have 12.8990225 μg of Selenium per 5 ounces, which is 23.5% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium82.2 mg

5.5%

Raw Catjang Cowpeas have 82.21355 mg of Sodium per 5 ounces, which is 5.5% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc8.66 mg

78.7%

Raw Catjang Cowpeas have 8.66077225 mg of Zinc per 5 ounces, which is 78.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water15.7 g

0.42%

Raw Catjang Cowpeas have 15.66309875 g of Water per 5 ounces, which is 0.42% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 5 ounces of Raw Catjang Cowpeas:

5 ounces 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.
While 5 ounces of product has trace amounts of Vitamin C, it has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 5 ounces of Raw Catjang Cowpeas:

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

Macronutrients in 5 ounces of Raw Catjang Cowpeas:

5 ounces 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 5 ounces of Catjang Cowpeas

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Catjang Cowpeas with: