Nutrients in 7 ounces of Boiled Young Pods With Seeds Cowpeas with Salt

Boiled and Drained Young Pods With Seeds Cowpeas with Salt.

Macros Ratio

Protein Fat Carbs

25%

68%

7 oz ▼

Macro Nutrients

Boiled Young Pods With Seeds Cowpeas with Salt

Energy67.5 kcal

2.33%

Boiled and Drained Young Pods With Seeds Cowpeas with Salt have 67.47181 kcal of Energy per 7 ounces, which is 2.33% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.6 g

0.61%

Boiled and Drained Young Pods With Seeds Cowpeas with Salt have 0.5953395 g of Fat per 7 ounces, which is 0.61% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.16 g

0.49%

Boiled and Drained Young Pods With Seeds Cowpeas with Salt have 0.156772735 g of Saturated Fat per 7 ounces, which is 0.49% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.1 g

6.45%

Boiled and Drained Young Pods With Seeds Cowpeas with Salt have 0.10319218 g of Omega 3 per 7 ounces, which is 6.45% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.14 g

0.84%

Boiled and Drained Young Pods With Seeds Cowpeas with Salt have 0.14288148 g of Omega 6 per 7 ounces, which is 0.84% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled and Drained Young Pods With Seeds Cowpeas with Salt 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

Carbohydrate14 g

10.7%

Boiled and Drained Young Pods With Seeds Cowpeas with Salt have 13.891255 g of Carbohydrate per 7 ounces, which is 10.7% 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

Fiber

No information available

Protein5.16 g

9.2%

Boiled and Drained Young Pods With Seeds Cowpeas with Salt have 5.159609 g of Protein per 7 ounces, which is 9.2% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Young Pods With Seeds Cowpeas with Salt

Vitamin A139 μg

15.4%

RAE, retinol activity equivalents

Boiled and Drained Young Pods With Seeds Cowpeas with Salt have 138.91255 μg of Vitamin A per 7 ounces, which is 15.4% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.18 mg

15%

Thiamine

Boiled and Drained Young Pods With Seeds Cowpeas with Salt have 0.17860185 mg of Vitamin B1 per 7 ounces, which is 15% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.18 mg

13.7%

Riboflavin

Boiled and Drained Young Pods With Seeds Cowpeas with Salt have 0.17860185 mg of Vitamin B2 per 7 ounces, which is 13.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.6 mg

9.92%

Niacin, nicotinic acid, niacinamide

Boiled and Drained Young Pods With Seeds Cowpeas with Salt have 1.587572 mg of Vitamin B3 per 7 ounces, which is 9.92% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.27 mg

25.3%

Pantothenic acid

Boiled and Drained Young Pods With Seeds Cowpeas with Salt have 1.26608867 mg of Vitamin B5 per 7 ounces, which is 25.3% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.24 mg

18.8%

Pyridoxine

Boiled and Drained Young Pods With Seeds Cowpeas with Salt have 0.244089195 mg of Vitamin B6 per 7 ounces, which is 18.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B951.6 μg

13%

Folates and Folic Acid

Boiled and Drained Young Pods With Seeds Cowpeas with Salt have 51.59609 μg of Vitamin B9 per 7 ounces, which is 13% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled and Drained Young Pods With Seeds Cowpeas with Salt 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 C33.7 mg

37.5%

Ascorbic acid

Boiled and Drained Young Pods With Seeds Cowpeas with Salt have 33.735905 mg of Vitamin C per 7 ounces, which is 37.5% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Boiled and Drained Young Pods With Seeds Cowpeas with Salt 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

Boiled Young Pods With Seeds Cowpeas with Salt

Calcium109 mg

11%

Boiled and Drained Young Pods With Seeds Cowpeas with Salt have 109.145575 mg of Calcium per 7 ounces, which is 11% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.14 mg

15.7%

Boiled and Drained Young Pods With Seeds Cowpeas with Salt have 0.140897015 mg of Copper per 7 ounces, which is 15.7% 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

Iron1.4 mg

17.4%

Boiled and Drained Young Pods With Seeds Cowpeas with Salt have 1.3891255 mg of Iron per 7 ounces, which is 17.4% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium81.4 mg

19.4%

Boiled and Drained Young Pods With Seeds Cowpeas with Salt have 81.363065 mg of Magnesium per 7 ounces, which is 19.4% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.43 mg

19%

Boiled and Drained Young Pods With Seeds Cowpeas with Salt have 0.434597835 mg of Manganese per 7 ounces, which is 19% 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

Phosphorus97 mg

14%

Boiled and Drained Young Pods With Seeds Cowpeas with Salt have 97.238785 mg of Phosphorus per 7 ounces, which is 14% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium389 mg

11.4%

Boiled and Drained Young Pods With Seeds Cowpeas with Salt have 388.95514 mg of Potassium per 7 ounces, which is 11.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1.4 μg

2.53%

Boiled and Drained Young Pods With Seeds Cowpeas with Salt have 1.3891255 μg of Selenium per 7 ounces, which is 2.53% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium474 mg

31.6%

Boiled and Drained Young Pods With Seeds Cowpeas with Salt have 474.287135 mg of Sodium per 7 ounces, which is 31.6% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.48 mg

4.33%

Boiled and Drained Young Pods With Seeds Cowpeas with Salt have 0.4762716 mg of Zinc per 7 ounces, which is 4.33% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water178 g

4.8%

Boiled and Drained Young Pods With Seeds Cowpeas with Salt have 177.6096175 g of Water per 7 ounces, which is 4.8% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Boiled and Drained Young Pods With Seeds Cowpeas with Salt:

7 ounces of Boiled Young Pods With Seeds Cowpeas with Salt is an excellent source of Vitamin B5 and Vitamin C.
It has a good amount of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9.
It has no Vitamin B12 and Vitamin D.

Minerals in 7 ounces of Boiled and Drained Young Pods With Seeds Cowpeas with Salt:

7 ounces of Boiled Young Pods With Seeds Cowpeas with Salt is an excellent source of Sodium.
It has a good amount of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus and Potassium.
It also has some Selenium and Zinc.

Macronutrients in 7 ounces of Boiled and Drained Young Pods With Seeds Cowpeas with Salt:

7 ounces of Boiled Young Pods With Seeds Cowpeas with Salt has a good amount of Carbohydrate and Protein.
It has some Omega 3.
While 7 ounces of product has trace amounts of Omega 6, it has no Fat and Saturated Fat.

Compare Boiled and Drained Young Pods With Seeds Cowpeas with Salt with:

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Food Info

Nutrients in 7 ounces of Boiled Young Pods With Seeds Cowpeas with Salt

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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