Nutrients in 500 calories of Leafy Tips Cowpeas

Raw Leafy Tips Cowpeas (Vigna unguiculata subsp. unguiculata).

Weight per 500 Calories

Leafy Tips Cowpeas

1724g

Raw Leafy Tips Cowpeas has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

43%

51%

500 kcal ▼

Macro Nutrients

Leafy Tips Cowpeas

Energy500 kcal

17.2%

Raw 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

Fat4.3 g

4.44%

Raw Leafy Tips Cowpeas have 4.3103448275862 g of Fat per 500 calories, which is 4.44% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.14 g

3.56%

Raw Leafy Tips Cowpeas have 1.1379310344828 g of Saturated Fat per 500 calories, which is 3.56% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.76 g

47.4%

Raw Leafy Tips Cowpeas have 0.75862068965517 g of Omega 3 per 500 calories, which is 47.4% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.03 g

6.1%

Raw Leafy Tips Cowpeas have 1.0344827586207 g of Omega 6 per 500 calories, which is 6.1% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw 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

Carbohydrate83 g

64%

Raw Leafy Tips Cowpeas have 83.103448275862 g of Carbohydrate per 500 calories, which is 64% 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

Protein70.7 g

126%

Raw Leafy Tips Cowpeas have 70.689655172414 g of Protein per 500 calories, which is 126% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Leafy Tips Cowpeas

Vitamin A621 μg

69%

RAE, retinol activity equivalents

Raw Leafy Tips Cowpeas have 620.68965517241 μg of Vitamin A per 500 calories, which is 69% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B16.1 mg

509%

Thiamine

Raw Leafy Tips Cowpeas have 6.1034482758621 mg of Vitamin B1 per 500 calories, which is 509% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B23 mg

232%

Riboflavin

Raw Leafy Tips Cowpeas have 3.0172413793103 mg of Vitamin B2 per 500 calories, which is 232% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B319.3 mg

121%

Niacin, nicotinic acid, niacinamide

Raw Leafy Tips Cowpeas have 19.310344827586 mg of Vitamin B3 per 500 calories, which is 121% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.03 mg

20.7%

Pantothenic acid

Raw Leafy Tips Cowpeas have 1.0344827586207 mg of Vitamin B5 per 500 calories, which is 20.7% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B63.05 mg

235%

Pyridoxine

Raw Leafy Tips Cowpeas have 3.051724137931 mg of Vitamin B6 per 500 calories, which is 235% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B91741 μg

435%

Folates and Folic Acid

Raw Leafy Tips Cowpeas have 1741.3793103448 μg of Vitamin B9 per 500 calories, which is 435% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw 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 C621 mg

690%

Ascorbic acid

Raw Leafy Tips Cowpeas have 620.68965517241 mg of Vitamin C per 500 calories, which is 690% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw 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

Leafy Tips Cowpeas

Calcium1086 mg

109%

Raw Leafy Tips Cowpeas have 1086.2068965517 mg of Calcium per 500 calories, which is 109% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper3.3 mg

366%

Raw Leafy Tips Cowpeas have 3.2931034482759 mg of Copper per 500 calories, which is 366% 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

Iron33 mg

414%

Raw Leafy Tips Cowpeas have 33.103448275862 mg of Iron per 500 calories, which is 414% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium741 mg

177%

Raw Leafy Tips Cowpeas have 741.37931034483 mg of Magnesium per 500 calories, which is 177% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese8.78 mg

382%

Raw Leafy Tips Cowpeas have 8.7758620689655 mg of Manganese per 500 calories, which is 382% 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

Phosphorus155 mg

22%

Raw Leafy Tips Cowpeas have 155.1724137931 mg of Phosphorus per 500 calories, which is 22% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium7845 mg

231%

Raw Leafy Tips Cowpeas have 7844.8275862069 mg of Potassium per 500 calories, which is 231% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium15.5 μg

28.2%

Raw Leafy Tips Cowpeas have 15.51724137931 μg of Selenium per 500 calories, which is 28.2% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium121 mg

8.05%

Raw Leafy Tips Cowpeas have 120.68965517241 mg of Sodium per 500 calories, which is 8.05% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc5 mg

45.5%

Raw Leafy Tips Cowpeas have 5 mg of Zinc per 500 calories, which is 45.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water1548 g

42%

Raw Leafy Tips Cowpeas have 1547.9310344828 g of Water per 500 calories, which is 42% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Raw Leafy Tips Cowpeas:

500 calories of 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 Raw Leafy Tips Cowpeas:

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

Macronutrients in 500 calories of Raw Leafy Tips Cowpeas:

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

Compare Raw Leafy Tips Cowpeas with:

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

Food Info

Nutrients in 500 calories of Leafy Tips Cowpeas

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Leafy Tips Cowpeas with: