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Nutrients in 7 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%
7 oz ▼

Macro Nutrients

Boiled Common Cowpeas
Energy230 kcal
7.94%
Boiled Common Cowpeas have 230.19794 kcal of Energy per 7 ounces, which is 7.94% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat1.05 g
1.1%
Boiled Common Cowpeas have 1.05176645 g of Fat per 7 ounces, which is 1.1% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.27 g
0.86%
Boiled Common Cowpeas have 0.27385617 g of Saturated Fat per 7 ounces, which is 0.86% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.16 g
10.3%
Boiled Common Cowpeas have 0.164710595 g of Omega 3 per 7 ounces, which is 10.3% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.28 g
1.67%
Boiled Common Cowpeas have 0.283778495 g of Omega 6 per 7 ounces, which is 1.67% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate41 g
31.7%
Boiled Common Cowpeas have 41.1974934 g of Carbohydrate per 7 ounces, which is 31.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars6.55 g
9.03%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Boiled Common Cowpeas have 6.5487345 g of Sugars per 7 ounces, which is 9.03% 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
Fiber13 g
34%
Boiled Common Cowpeas have 12.8990225 g of Fiber per 7 ounces, which is 34% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein15.3 g
27.4%
Boiled Common Cowpeas have 15.33991445 g of Protein per 7 ounces, which is 27.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Common Cowpeas
Vitamin A2 μg
0.22%
RAE, retinol activity equivalents
Boiled Common Cowpeas have 1.984465 μg of Vitamin A per 7 ounces, which is 0.22% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.4 mg
33.4%
Thiamine
Boiled Common Cowpeas have 0.40086193 mg of Vitamin B1 per 7 ounces, which is 33.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.11 mg
8.4%
Riboflavin
Boiled Common Cowpeas have 0.109145575 mg of Vitamin B2 per 7 ounces, which is 8.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.98 mg
6.14%
Niacin, nicotinic acid, niacinamide
Boiled Common Cowpeas have 0.982310175 mg of Vitamin B3 per 7 ounces, which is 6.14% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.82 mg
16.3%
Pantothenic acid
Boiled Common Cowpeas have 0.815615115 mg of Vitamin B5 per 7 ounces, which is 16.3% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.2 mg
15.3%
Pyridoxine
Boiled Common Cowpeas have 0.1984465 mg of Vitamin B6 per 7 ounces, which is 15.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9413 μg
103%
Folates and Folic Acid
Boiled Common Cowpeas have 412.76872 μg of Vitamin B9 per 7 ounces, which is 103% 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 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 C0.79 mg
0.88%
Ascorbic acid
Boiled Common Cowpeas have 0.793786 mg of Vitamin C per 7 ounces, which is 0.88% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.56 mg
3.7%
Tocopherols and Tocotrienols
Boiled Common Cowpeas have 0.5556502 mg of Vitamin E per 7 ounces, which is 3.7% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K3.37 μg
2.8%
Phytomenadione or phylloquinone
Boiled Common Cowpeas have 3.3735905 μg of Vitamin K per 7 ounces, which is 2.8% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Common Cowpeas
Calcium47.6 mg
4.76%
Boiled Common Cowpeas have 47.62716 mg of Calcium per 7 ounces, which is 4.76% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.53 mg
59%
Boiled Common Cowpeas have 0.53183662 mg of Copper per 7 ounces, which is 59% 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
Iron5 mg
62.3%
Boiled Common Cowpeas have 4.98100715 mg of Iron per 7 ounces, which is 62.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium105 mg
25%
Boiled Common Cowpeas have 105.176645 mg of Magnesium per 7 ounces, which is 25% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.94 mg
41%
Boiled Common Cowpeas have 0.942620875 mg of Manganese per 7 ounces, which is 41% 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
Phosphorus310 mg
44.2%
Boiled Common Cowpeas have 309.57654 mg of Phosphorus per 7 ounces, which is 44.2% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium552 mg
16.2%
Boiled Common Cowpeas have 551.68127 mg of Potassium per 7 ounces, which is 16.2% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium4.96 μg
9.02%
Boiled Common Cowpeas have 4.9611625 μg of Selenium per 7 ounces, which is 9.02% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium7.94 mg
0.53%
Boiled Common Cowpeas have 7.93786 mg of Sodium per 7 ounces, which is 0.53% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc2.56 mg
23.3%
Boiled Common Cowpeas have 2.55995985 mg of Zinc per 7 ounces, which is 23.3% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water139 g
3.76%
Boiled Common Cowpeas have 138.9919286 g of Water per 7 ounces, which is 3.76% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 7 ounces of Boiled Common Cowpeas:
Minerals in 7 ounces of Boiled Common Cowpeas:
Macronutrients in 7 ounces of Boiled Common Cowpeas:



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