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Nutrients in 14 ounces of Boiled Common Cowpeas

Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt, also known as black eyed peas, black-eyed pea.

Macros Ratio

Protein Fat Carbs
26%
4%
70%
14 oz ▼

Macro Nutrients

Boiled Common Cowpeas
Energy460 kcal
16%
Boiled Common Cowpeas have 460.39588 kcal of Energy per 14 ounces, which is 16% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat2.1 g
2.17%
Boiled Common Cowpeas have 2.1035329 g of Fat per 14 ounces, which is 2.17% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.55 g
1.7%
Boiled Common Cowpeas have 0.54771234 g of Saturated Fat per 14 ounces, which is 1.7% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.33 g
20.6%
Boiled Common Cowpeas have 0.32942119 g of Omega 3 per 14 ounces, which is 20.6% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.57 g
3.34%
Boiled Common Cowpeas have 0.56755699 g of Omega 6 per 14 ounces, which is 3.34% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Boiled Common Cowpeas have 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate82.4 g
63.4%
Boiled Common Cowpeas have 82.3949868 g of Carbohydrate per 14 ounces, which is 63.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars13 g
18%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Boiled Common Cowpeas have 13.097469 g of Sugars per 14 ounces, which is 18% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose
NA
≤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
NA
No information available
Sucrose
NA
No information available
Fiber25.8 g
68%
Boiled Common Cowpeas have 25.798045 g of Fiber per 14 ounces, which is 68% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein30.7 g
54.8%
Boiled Common Cowpeas have 30.6798289 g of Protein per 14 ounces, which is 54.8% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Common Cowpeas
Vitamin A3.97 μg
0.44%
RAE, retinol activity equivalents
Boiled Common Cowpeas have 3.96893 μg of Vitamin A per 14 ounces, which is 0.44% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.8 mg
67%
Thiamine
Boiled Common Cowpeas have 0.80172386 mg of Vitamin B1 per 14 ounces, which is 67% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.22 mg
16.8%
Riboflavin
Boiled Common Cowpeas have 0.21829115 mg of Vitamin B2 per 14 ounces, which is 16.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.96 mg
12.3%
Niacin, nicotinic acid, niacinamide
Boiled Common Cowpeas have 1.96462035 mg of Vitamin B3 per 14 ounces, which is 12.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.63 mg
32.6%
Pantothenic acid
Boiled Common Cowpeas have 1.63123023 mg of Vitamin B5 per 14 ounces, which is 32.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.4 mg
30.5%
Pyridoxine
Boiled Common Cowpeas have 0.396893 mg of Vitamin B6 per 14 ounces, which is 30.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9826 μg
206%
Folates and Folic Acid
Boiled Common Cowpeas have 825.53744 μg of Vitamin B9 per 14 ounces, which is 206% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Boiled Common Cowpeas have 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C1.6 mg
1.76%
Ascorbic acid
Boiled Common Cowpeas have 1.587572 mg of Vitamin C per 14 ounces, which is 1.76% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Boiled Common Cowpeas have 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1.1 mg
7.4%
Tocopherols and Tocotrienols
Boiled Common Cowpeas have 1.1113004 mg of Vitamin E per 14 ounces, which is 7.4% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K6.75 μg
5.62%
Phytomenadione or phylloquinone
Boiled Common Cowpeas have 6.747181 μg of Vitamin K per 14 ounces, which is 5.62% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Common Cowpeas
Calcium95 mg
9.53%
Boiled Common Cowpeas have 95.25432 mg of Calcium per 14 ounces, which is 9.53% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper1.06 mg
118%
Boiled Common Cowpeas have 1.06367324 mg of Copper per 14 ounces, which is 118% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron9.96 mg
125%
Boiled Common Cowpeas have 9.9620143 mg of Iron per 14 ounces, which is 125% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium210 mg
50%
Boiled Common Cowpeas have 210.35329 mg of Magnesium per 14 ounces, which is 50% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese1.9 mg
82%
Boiled Common Cowpeas have 1.88524175 mg of Manganese per 14 ounces, which is 82% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus619 mg
88.5%
Boiled Common Cowpeas have 619.15308 mg of Phosphorus per 14 ounces, which is 88.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1103 mg
32.5%
Boiled Common Cowpeas have 1103.36254 mg of Potassium per 14 ounces, which is 32.5% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium9.92 μg
18%
Boiled Common Cowpeas have 9.922325 μg of Selenium per 14 ounces, which is 18% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium16 mg
1.06%
Boiled Common Cowpeas have 15.87572 mg of Sodium per 14 ounces, which is 1.06% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc5.1 mg
46.5%
Boiled Common Cowpeas have 5.1199197 mg of Zinc per 14 ounces, which is 46.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water278 g
7.5%
Boiled Common Cowpeas have 277.9838572 g of Water per 14 ounces, which is 7.5% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 14 ounces of Boiled Common Cowpeas:
Minerals in 14 ounces of Boiled Common Cowpeas:
Macronutrients in 14 ounces of Boiled Common Cowpeas:



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