Nutrients in 500 calories of Boiled Leafy Tips Cowpeas

Boiled and Drained Leafy Tips Cowpeas.

Weight per 500 Calories

Boiled Leafy Tips Cowpeas

2273g

Boiled and Drained Leafy Tips Cowpeas has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

61%

36%

500 kcal ▼

Macro Nutrients

Boiled Leafy Tips Cowpeas

Energy500 kcal

17.2%

Boiled and Drained Leafy Tips 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

Fat2.27 g

2.34%

Boiled and Drained Leafy Tips Cowpeas have 2.2727272727273 g of Fat per 500 calories, which is 2.34% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.59 g

1.85%

Boiled and Drained Leafy Tips Cowpeas have 0.59090909090909 g of Saturated Fat per 500 calories, which is 1.85% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.39 g

24%

Boiled and Drained Leafy Tips Cowpeas have 0.38636363636364 g of Omega 3 per 500 calories, which is 24% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.55 g

3.2%

Boiled and Drained Leafy Tips Cowpeas have 0.54545454545455 g of Omega 6 per 500 calories, which is 3.2% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled and Drained Leafy Tips 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

Carbohydrate63.6 g

49%

Boiled and Drained Leafy Tips Cowpeas have 63.636363636364 g of Carbohydrate per 500 calories, which is 49% 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

Protein106 g

190%

Boiled and Drained Leafy Tips Cowpeas have 106.13636363636 g of Protein per 500 calories, which is 190% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Leafy Tips Cowpeas

Vitamin A659 μg

73.2%

RAE, retinol activity equivalents

Boiled and Drained Leafy Tips Cowpeas have 659.09090909091 μg of Vitamin A per 500 calories, which is 73.2% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B15.8 mg

485%

Thiamine

Boiled and Drained Leafy Tips Cowpeas have 5.8181818181818 mg of Vitamin B1 per 500 calories, which is 485% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B23.23 mg

248%

Riboflavin

Boiled and Drained Leafy Tips Cowpeas have 3.2272727272727 mg of Vitamin B2 per 500 calories, which is 248% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B323 mg

143%

Niacin, nicotinic acid, niacinamide

Boiled and Drained Leafy Tips Cowpeas have 22.909090909091 mg of Vitamin B3 per 500 calories, which is 143% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.05 mg

21%

Pantothenic acid

Boiled and Drained Leafy Tips Cowpeas have 1.0454545454545 mg of Vitamin B5 per 500 calories, which is 21% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B63.07 mg

236%

Pyridoxine

Boiled and Drained Leafy Tips Cowpeas have 3.0681818181818 mg of Vitamin B6 per 500 calories, which is 236% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B91364 μg

341%

Folates and Folic Acid

Boiled and Drained Leafy Tips Cowpeas have 1363.6363636364 μg of Vitamin B9 per 500 calories, which is 341% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled and Drained Leafy Tips 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 C418 mg

465%

Ascorbic acid

Boiled and Drained Leafy Tips Cowpeas have 418.18181818182 mg of Vitamin C per 500 calories, which is 465% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Boiled and Drained Leafy Tips 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 E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Boiled Leafy Tips Cowpeas

Calcium1568 mg

157%

Boiled and Drained Leafy Tips Cowpeas have 1568.1818181818 mg of Calcium per 500 calories, which is 157% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper3.5 mg

389%

Boiled and Drained Leafy Tips Cowpeas have 3.5 mg of Copper per 500 calories, which is 389% 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

Iron24.8 mg

310%

Boiled and Drained Leafy Tips Cowpeas have 24.772727272727 mg of Iron per 500 calories, which is 310% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium1409 mg

335%

Boiled and Drained Leafy Tips Cowpeas have 1409.0909090909 mg of Magnesium per 500 calories, which is 335% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese9.36 mg

407%

Boiled and Drained Leafy Tips Cowpeas have 9.3636363636364 mg of Manganese per 500 calories, which is 407% 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

Phosphorus955 mg

136%

Boiled and Drained Leafy Tips Cowpeas have 954.54545454545 mg of Phosphorus per 500 calories, which is 136% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium7977 mg

235%

Boiled and Drained Leafy Tips Cowpeas have 7977.2727272727 mg of Potassium per 500 calories, which is 235% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium20.5 μg

37%

Boiled and Drained Leafy Tips Cowpeas have 20.454545454545 μg of Selenium per 500 calories, which is 37% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium136 mg

9.1%

Boiled and Drained Leafy Tips Cowpeas have 136.36363636364 mg of Sodium per 500 calories, which is 9.1% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc5.45 mg

49.6%

Boiled and Drained Leafy Tips Cowpeas have 5.4545454545455 mg of Zinc per 500 calories, which is 49.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water2075 g

56%

Boiled and Drained Leafy Tips Cowpeas have 2075 g of Water per 500 calories, which is 56% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Boiled and Drained Leafy Tips Cowpeas:

500 calories of Boiled Leafy Tips Cowpeas has outstanding amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C.
It is an excellent source of Vitamin A and Vitamin B5.
It has no Vitamin B12 and Vitamin D.

Minerals in 500 calories of Boiled and Drained Leafy Tips Cowpeas:

500 calories of Boiled Leafy Tips Cowpeas has outstanding amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus and Potassium.
It is an excellent source of Selenium and Zinc.
It also has a good amount of Sodium.

Macronutrients in 500 calories of Boiled and Drained Leafy Tips Cowpeas:

500 calories of Boiled Leafy Tips Cowpeas has outstanding amounts of Protein.
It is an excellent source of Omega 3 and Carbohydrate.
It also has some Omega 6.
The product has trace amounts of Fat and Saturated Fat.

Compare Boiled and Drained Leafy Tips Cowpeas with:

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

Food Info

Nutrients in 500 calories of Boiled Leafy Tips Cowpeas

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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