Nutrients in 7 ounces of Catjang Cowpeas

Raw Catjang Cowpeas (Vigna unguiculata subsp. cylindrica).

Macros Ratio

Protein Fat Carbs

27%

68%

7 oz ▼

Macro Nutrients

Catjang Cowpeas

Energy681 kcal

23.5%

Raw Catjang Cowpeas have 680.671495 kcal of Energy per 7 ounces, which is 23.5% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat4.1 g

4.23%

Raw Catjang Cowpeas have 4.10784255 g of Fat per 7 ounces, which is 4.23% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.08 g

3.36%

Raw Catjang Cowpeas have 1.07558003 g of Saturated Fat per 7 ounces, which is 3.36% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.65 g

40.4%

Raw Catjang Cowpeas have 0.64693559 g of Omega 3 per 7 ounces, which is 40.4% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.1 g

6.57%

Raw Catjang Cowpeas have 1.117253795 g of Omega 6 per 7 ounces, which is 6.57% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate118 g

91%

Raw Catjang Cowpeas have 118.3534926 g of Carbohydrate per 7 ounces, which is 91% 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

Fiber21.2 g

56%

Raw Catjang Cowpeas have 21.2337755 g of Fiber per 7 ounces, which is 56% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein47.3 g

84.5%

Raw Catjang Cowpeas have 47.32949025 g of Protein per 7 ounces, which is 84.5% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Catjang Cowpeas

Vitamin A3.97 μg

0.44%

RAE, retinol activity equivalents

Raw Catjang Cowpeas have 3.96893 μg of Vitamin A per 7 ounces, which is 0.44% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.35 mg

112%

Thiamine

Raw Catjang Cowpeas have 1.3494362 mg of Vitamin B1 per 7 ounces, which is 112% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.34 mg

26%

Riboflavin

Raw Catjang Cowpeas have 0.33735905 mg of Vitamin B2 per 7 ounces, which is 26% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B35.55 mg

34.7%

Niacin, nicotinic acid, niacinamide

Raw Catjang Cowpeas have 5.546579675 mg of Vitamin B3 per 7 ounces, which is 34.7% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B53 mg

60%

Pantothenic acid

Raw Catjang Cowpeas have 2.99654215 mg of Vitamin B5 per 7 ounces, which is 60% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.72 mg

55%

Pyridoxine

Raw Catjang Cowpeas have 0.716391865 mg of Vitamin B6 per 7 ounces, which is 55% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B91268 μg

317%

Folates and Folic Acid

Raw Catjang Cowpeas have 1268.073135 μg of Vitamin B9 per 7 ounces, which is 317% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C2.98 mg

3.3%

Ascorbic acid

Raw Catjang Cowpeas have 2.9766975 mg of Vitamin C per 7 ounces, which is 3.3% 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 7 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

Calcium169 mg

17%

Raw Catjang Cowpeas have 168.679525 mg of Calcium per 7 ounces, which is 17% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper2.1 mg

234%

Raw Catjang Cowpeas have 2.101548435 mg of Copper per 7 ounces, which is 234% 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

Iron19.7 mg

247%

Raw Catjang Cowpeas have 19.74542675 mg of Iron per 7 ounces, which is 247% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium661 mg

157%

Raw Catjang Cowpeas have 660.826845 mg of Magnesium per 7 ounces, which is 157% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese3.06 mg

133%

Raw Catjang Cowpeas have 3.06401396 mg of Manganese per 7 ounces, which is 133% 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

Phosphorus869 mg

124%

Raw Catjang Cowpeas have 869.19567 mg of Phosphorus per 7 ounces, which is 124% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium2729 mg

80.3%

Raw Catjang Cowpeas have 2728.639375 mg of Potassium per 7 ounces, which is 80.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium18 μg

33%

Raw Catjang Cowpeas have 18.0586315 μg of Selenium per 7 ounces, which is 33% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium115 mg

7.67%

Raw Catjang Cowpeas have 115.09897 mg of Sodium per 7 ounces, which is 7.67% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc12 mg

110%

Raw Catjang Cowpeas have 12.12508115 mg of Zinc per 7 ounces, which is 110% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water22 g

0.59%

Raw Catjang Cowpeas have 21.92833825 g of Water per 7 ounces, which is 0.59% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Raw Catjang Cowpeas:

7 ounces of Catjang Cowpeas has outstanding amounts of Vitamin B1 and Vitamin B9.
It is an excellent source of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6.
It also has some Vitamin C.
It has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 7 ounces of Raw Catjang Cowpeas:

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

Macronutrients in 7 ounces of Raw Catjang Cowpeas:

7 ounces of Catjang Cowpeas has outstanding amounts of Carbohydrate and Protein.
It is an excellent source of Omega 3 and Fiber.
It also 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 7 ounces of Catjang Cowpeas

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Catjang Cowpeas with: