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Nutrients in 500 calories of Boiled Common Cowpeas

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

Weight per 500 Calories

Boiled Common Cowpeas
431g

Boiled Common Cowpeas has average energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs
26%
4%
70%
500 kcal ▼

Macro Nutrients

Boiled Common Cowpeas
Energy500 kcal
17.2%
Boiled Common Cowpeas have 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat2.3 g
2.36%
Boiled Common Cowpeas have 2.2844827586207 g of Fat per 500 calories, which is 2.36% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.59 g
1.86%
Boiled Common Cowpeas have 0.5948275862069 g of Saturated Fat per 500 calories, which is 1.86% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.36 g
22.4%
Boiled Common Cowpeas have 0.35775862068966 g of Omega 3 per 500 calories, which is 22.4% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.62 g
3.63%
Boiled Common Cowpeas have 0.61637931034483 g of Omega 6 per 500 calories, which is 3.63% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate89.5 g
69%
Boiled Common Cowpeas have 89.48275862069 g of Carbohydrate per 500 calories, which is 69% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars14.2 g
19.6%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Boiled Common Cowpeas have 14.224137931034 g of Sugars per 500 calories, which is 19.6% 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
Fiber28 g
73.7%
Boiled Common Cowpeas have 28.01724137931 g of Fiber per 500 calories, which is 73.7% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein33.3 g
59.5%
Boiled Common Cowpeas have 33.318965517241 g of Protein per 500 calories, which is 59.5% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Common Cowpeas
Vitamin A4.3 μg
0.48%
RAE, retinol activity equivalents
Boiled Common Cowpeas have 4.3103448275862 μg of Vitamin A per 500 calories, which is 0.48% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.87 mg
72.6%
Thiamine
Boiled Common Cowpeas have 0.87068965517241 mg of Vitamin B1 per 500 calories, which is 72.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.24 mg
18.2%
Riboflavin
Boiled Common Cowpeas have 0.23706896551724 mg of Vitamin B2 per 500 calories, which is 18.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.13 mg
13.3%
Niacin, nicotinic acid, niacinamide
Boiled Common Cowpeas have 2.1336206896552 mg of Vitamin B3 per 500 calories, which is 13.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.77 mg
35.4%
Pantothenic acid
Boiled Common Cowpeas have 1.7715517241379 mg of Vitamin B5 per 500 calories, which is 35.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.43 mg
33%
Pyridoxine
Boiled Common Cowpeas have 0.43103448275862 mg of Vitamin B6 per 500 calories, which is 33% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9897 μg
224%
Folates and Folic Acid
Boiled Common Cowpeas have 896.55172413793 μg of Vitamin B9 per 500 calories, which is 224% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C1.72 mg
1.9%
Ascorbic acid
Boiled Common Cowpeas have 1.7241379310345 mg of Vitamin C per 500 calories, which is 1.9% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1.2 mg
8.05%
Tocopherols and Tocotrienols
Boiled Common Cowpeas have 1.2068965517241 mg of Vitamin E per 500 calories, which is 8.05% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K7.33 μg
6.1%
Phytomenadione or phylloquinone
Boiled Common Cowpeas have 7.3275862068966 μg of Vitamin K per 500 calories, which is 6.1% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Common Cowpeas
Calcium103 mg
10.3%
Boiled Common Cowpeas have 103.44827586207 mg of Calcium per 500 calories, which is 10.3% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper1.16 mg
128%
Boiled Common Cowpeas have 1.1551724137931 mg of Copper per 500 calories, which is 128% 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
Iron11 mg
135%
Boiled Common Cowpeas have 10.818965517241 mg of Iron per 500 calories, which is 135% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium228 mg
54.4%
Boiled Common Cowpeas have 228.44827586207 mg of Magnesium per 500 calories, which is 54.4% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese2.05 mg
89%
Boiled Common Cowpeas have 2.0474137931034 mg of Manganese per 500 calories, which is 89% 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
Phosphorus672 mg
96%
Boiled Common Cowpeas have 672.41379310345 mg of Phosphorus per 500 calories, which is 96% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1198 mg
35.2%
Boiled Common Cowpeas have 1198.275862069 mg of Potassium per 500 calories, which is 35.2% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium10.8 μg
19.6%
Boiled Common Cowpeas have 10.775862068966 μg of Selenium per 500 calories, which is 19.6% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium17.2 mg
1.15%
Boiled Common Cowpeas have 17.241379310345 mg of Sodium per 500 calories, which is 1.15% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc5.56 mg
50.5%
Boiled Common Cowpeas have 5.5603448275862 mg of Zinc per 500 calories, which is 50.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water302 g
8.16%
Boiled Common Cowpeas have 301.89655172414 g of Water per 500 calories, which is 8.16% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 500 calories of Boiled Common Cowpeas:
Minerals in 500 calories of Boiled Common Cowpeas:
Macronutrients in 500 calories of Boiled Common Cowpeas:



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