Nutrients in 7 ounces of Common Cowpeas

Raw Common Cowpeas (Vigna unguiculata subsp. unguiculata), also known as black eyed peas, black-eyed pea.

Macros Ratio

Protein Fat Carbs

27%

70%

7 oz ▼

Macro Nutrients

Common Cowpeas

Energy667 kcal

23%

Raw Common Cowpeas have 666.78024 kcal of Energy per 7 ounces, which is 23% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat2.5 g

2.58%

Raw Common Cowpeas have 2.5004259 g of Fat per 7 ounces, which is 2.58% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.66 g

2.05%

Raw Common Cowpeas have 0.656857915 g of Saturated Fat per 7 ounces, which is 2.05% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.39 g

24.7%

Raw Common Cowpeas have 0.394908535 g of Omega 3 per 7 ounces, which is 24.7% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.68 g

Raw Common Cowpeas have 0.680671495 g of Omega 6 per 7 ounces, which is 4% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw 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

Carbohydrate119 g

92%

Raw Common Cowpeas have 119.12743395 g of Carbohydrate per 7 ounces, which is 92% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars13.7 g

19%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Raw Common Cowpeas have 13.6928085 g of Sugars per 7 ounces, which is 19% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

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

Fiber21 g

55.4%

Raw Common Cowpeas have 21.035329 g of Fiber per 7 ounces, which is 55.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein46.7 g

83.3%

Raw Common Cowpeas have 46.6746168 g of Protein per 7 ounces, which is 83.3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Common Cowpeas

Vitamin A5.95 μg

0.66%

RAE, retinol activity equivalents

Raw Common Cowpeas have 5.953395 μg of Vitamin A per 7 ounces, which is 0.66% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.7 mg

141%

Thiamine

Raw Common Cowpeas have 1.692748645 mg of Vitamin B1 per 7 ounces, which is 141% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.45 mg

34.5%

Riboflavin

Raw Common Cowpeas have 0.44848909 mg of Vitamin B2 per 7 ounces, which is 34.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B34.1 mg

25.7%

Niacin, nicotinic acid, niacinamide

Raw Common Cowpeas have 4.117764875 mg of Vitamin B3 per 7 ounces, which is 25.7% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.98 mg

59.5%

Pantothenic acid

Raw Common Cowpeas have 2.9766975 mg of Vitamin B5 per 7 ounces, which is 59.5% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.71 mg

54.5%

Pyridoxine

Raw Common Cowpeas have 0.708454005 mg of Vitamin B6 per 7 ounces, which is 54.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B91256 μg

314%

Folates and Folic Acid

Raw Common Cowpeas have 1256.166345 μg of Vitamin B9 per 7 ounces, which is 314% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw 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 C2.98 mg

3.3%

Ascorbic acid

Raw Common Cowpeas have 2.9766975 mg of Vitamin C per 7 ounces, which is 3.3% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw 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 E0.77 mg

5.16%

Tocopherols and Tocotrienols

Raw Common Cowpeas have 0.77394135 mg of Vitamin E per 7 ounces, which is 5.16% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K9.92 μg

8.27%

Phytomenadione or phylloquinone

Raw Common Cowpeas have 9.922325 μg of Vitamin K per 7 ounces, which is 8.27% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Common Cowpeas

Calcium218 mg

22%

Raw Common Cowpeas have 218.29115 mg of Calcium per 7 ounces, which is 22% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.68 mg

186%

Raw Common Cowpeas have 1.676872925 mg of Copper per 7 ounces, which is 186% 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

Iron16.4 mg

205%

Raw Common Cowpeas have 16.41152555 mg of Iron per 7 ounces, which is 205% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium365 mg

87%

Raw Common Cowpeas have 365.14156 mg of Magnesium per 7 ounces, which is 87% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese3.03 mg

132%

Raw Common Cowpeas have 3.03226252 mg of Manganese per 7 ounces, which is 132% 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

Phosphorus841 mg

120%

Raw Common Cowpeas have 841.41316 mg of Phosphorus per 7 ounces, which is 120% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium2207 mg

65%

Raw Common Cowpeas have 2206.72508 mg of Potassium per 7 ounces, which is 65% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium18 μg

32.5%

Raw Common Cowpeas have 17.860185 μg of Selenium per 7 ounces, which is 32.5% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium31.8 mg

2.1%

Raw Common Cowpeas have 31.75144 mg of Sodium per 7 ounces, which is 2.1% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc6.7 mg

60.8%

Raw Common Cowpeas have 6.68764705 mg of Zinc per 7 ounces, which is 60.8% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water23.7 g

0.64%

Raw Common Cowpeas have 23.71435675 g of Water per 7 ounces, which is 0.64% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Raw Common Cowpeas:

7 ounces of Common Cowpeas has outstanding amounts of Vitamin B1 and Vitamin B9.
It is an excellent source of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6.
It also has a good amount of Vitamin K.
This legume has some Vitamin C and Vitamin E.
It has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 7 ounces of Raw Common Cowpeas:

7 ounces of Common Cowpeas has outstanding amounts of Copper, Iron, Magnesium, Manganese and Phosphorus.
It is an excellent source of Calcium, Potassium, Selenium and Zinc.
The product has trace amounts of Sodium.

Macronutrients in 7 ounces of Raw Common Cowpeas:

7 ounces of Common Cowpeas has outstanding amounts of Carbohydrate and Protein.
It is an excellent source of Omega 3 and Fiber.
It also has a good amount of Sugars.
This legume has some Fat and Omega 6.
The product has trace amounts of Saturated Fat.

Compare Raw Common Cowpeas with:

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

Food Info

Nutrients in 7 ounces of Common Cowpeas

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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