Nutrients in 100 grams of Common Cowpeas

Raw Common Cowpeas (Vigna unguiculata subsp. unguiculata), also known as black eyed peas, black-eyed pea.

Macros Ratio

Protein Fat Carbs

27%

70%

100 g ▼

Macro Nutrients

Common Cowpeas

Energy336 kcal

11.6%

Raw Common Cowpeas have 336 kcal of Energy per 100 grams, which is 11.6% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.26 g

1.3%

Raw Common Cowpeas have 1.26 g of Fat per 100 grams, which is 1.3% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.33 g

1.03%

Raw Common Cowpeas have 0.331 g of Saturated Fat per 100 grams, which is 1.03% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.2 g

12.4%

Raw Common Cowpeas have 0.199 g of Omega 3 per 100 grams, which is 12.4% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.34 g

Raw Common Cowpeas have 0.343 g of Omega 6 per 100 grams, which is 2% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Common Cowpeas have 0 mg of Cholesterol per 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate60 g

46%

Raw Common Cowpeas have 60.03 g of Carbohydrate per 100 grams, which is 46% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars6.9 g

9.5%

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

Raw Common Cowpeas have 6.9 g of Sugars per 100 grams, which is 9.5% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

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

Fiber10.6 g

28%

Raw Common Cowpeas have 10.6 g of Fiber per 100 grams, which is 28% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein23.5 g

42%

Raw Common Cowpeas have 23.52 g of Protein per 100 grams, which is 42% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Common Cowpeas

Vitamin A3 μg

0.33%

RAE, retinol activity equivalents

Raw Common Cowpeas have 3 μg of Vitamin A per 100 grams, which is 0.33% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.85 mg

71%

Thiamine

Raw Common Cowpeas have 0.853 mg of Vitamin B1 per 100 grams, which is 71% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.23 mg

17.4%

Riboflavin

Raw Common Cowpeas have 0.226 mg of Vitamin B2 per 100 grams, which is 17.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.08 mg

13%

Niacin, nicotinic acid, niacinamide

Raw Common Cowpeas have 2.075 mg of Vitamin B3 per 100 grams, which is 13% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.5 mg

30%

Pantothenic acid

Raw Common Cowpeas have 1.5 mg of Vitamin B5 per 100 grams, which is 30% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.36 mg

27.5%

Pyridoxine

Raw Common Cowpeas have 0.357 mg of Vitamin B6 per 100 grams, which is 27.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9633 μg

158%

Folates and Folic Acid

Raw Common Cowpeas have 633 μg of Vitamin B9 per 100 grams, which is 158% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Common Cowpeas have 0 μg of Vitamin B12 per 100 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C1.5 mg

1.67%

Ascorbic acid

Raw Common Cowpeas have 1.5 mg of Vitamin C per 100 grams, which is 1.67% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Common Cowpeas have 0 IU of Vitamin D per 100 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.39 mg

2.6%

Tocopherols and Tocotrienols

Raw Common Cowpeas have 0.39 mg of Vitamin E per 100 grams, which is 2.6% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K5 μg

4.17%

Phytomenadione or phylloquinone

Raw Common Cowpeas have 5 μg of Vitamin K per 100 grams, which is 4.17% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Common Cowpeas

Calcium110 mg

11%

Raw Common Cowpeas have 110 mg of Calcium per 100 grams, which is 11% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.85 mg

94%

Raw Common Cowpeas have 0.845 mg of Copper per 100 grams, which is 94% 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

Iron8.27 mg

103%

Raw Common Cowpeas have 8.27 mg of Iron per 100 grams, which is 103% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium184 mg

44%

Raw Common Cowpeas have 184 mg of Magnesium per 100 grams, which is 44% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.53 mg

66.4%

Raw Common Cowpeas have 1.528 mg of Manganese per 100 grams, which is 66.4% 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

Phosphorus424 mg

60.6%

Raw Common Cowpeas have 424 mg of Phosphorus per 100 grams, which is 60.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1112 mg

32.7%

Raw Common Cowpeas have 1112 mg of Potassium per 100 grams, which is 32.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium9 μg

16.4%

Raw Common Cowpeas have 9 μg of Selenium per 100 grams, which is 16.4% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium16 mg

1.07%

Raw Common Cowpeas have 16 mg of Sodium per 100 grams, which is 1.07% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3.37 mg

30.6%

Raw Common Cowpeas have 3.37 mg of Zinc per 100 grams, which is 30.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water12 g

0.32%

Raw Common Cowpeas have 11.95 g of Water per 100 grams, which is 0.32% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 grams of Raw Common Cowpeas:

100 grams of Common 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.
This legume has some Vitamin E and Vitamin K.
While 100 grams of product has trace amounts of Vitamin C, it has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 100 grams of Raw Common Cowpeas:

100 grams of Common 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.
The product has trace amounts of Sodium.

Macronutrients in 100 grams of Raw Common Cowpeas:

100 grams of Common Cowpeas is an excellent source of Carbohydrate, Fiber and Protein.
It has a good amount of Omega 3 and Sugars.
The product has trace amounts of Fat, Saturated Fat and Omega 6.

Compare Raw Common Cowpeas with:

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

Food Info

Nutrients in 100 grams of Common Cowpeas

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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