Nutrients in 100 grams of Young Cowpeas

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

Macros Ratio

Protein Fat Carbs

13%

84%

100 g ▼

Macro Nutrients

Young Cowpeas

Energy90 kcal

3.1%

Raw Young Cowpeas have 90 kcal of Energy per 100 grams, which is 3.1% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.35 g

0.36%

Raw Young Cowpeas have 0.35 g of Fat per 100 grams, which is 0.36% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.09 g

0.28%

Raw Young Cowpeas have 0.09 g of Saturated Fat per 100 grams, which is 0.28% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.063 g

3.94%

Raw Young Cowpeas have 0.063 g of Omega 3 per 100 grams, which is 3.94% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.087 g

0.51%

Raw Young Cowpeas have 0.087 g of Omega 6 per 100 grams, which is 0.51% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Young Cowpeas have 0 mg of Cholesterol per 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate19 g

14.5%

Raw Young Cowpeas have 18.83 g of Carbohydrate per 100 grams, which is 14.5% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars3 g

4.14%

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

Raw Young Cowpeas have 3 g of Sugars per 100 grams, which is 4.14% 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

Fiber5 g

13%

Raw Young Cowpeas have 5 g of Fiber per 100 grams, which is 13% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein2.95 g

5.27%

Raw Young Cowpeas have 2.95 g of Protein per 100 grams, which is 5.27% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Young Cowpeas

Vitamin A41 μg

4.56%

RAE, retinol activity equivalents

Raw Young Cowpeas have 41 μg of Vitamin A per 100 grams, which is 4.56% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.11 mg

9.17%

Thiamine

Raw Young Cowpeas have 0.11 mg of Vitamin B1 per 100 grams, which is 9.17% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.15 mg

11%

Riboflavin

Raw Young Cowpeas have 0.145 mg of Vitamin B2 per 100 grams, which is 11% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.45 mg

9.06%

Niacin, nicotinic acid, niacinamide

Raw Young Cowpeas have 1.45 mg of Vitamin B3 per 100 grams, which is 9.06% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.15 mg

Pantothenic acid

Raw Young Cowpeas have 0.151 mg of Vitamin B5 per 100 grams, which is 3% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.067 mg

5.15%

Pyridoxine

Raw Young Cowpeas have 0.067 mg of Vitamin B6 per 100 grams, which is 5.15% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9168 μg

42%

Folates and Folic Acid

Raw Young Cowpeas have 168 μg of Vitamin B9 per 100 grams, which is 42% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Young Cowpeas have 0 μg of Vitamin B12 per 100 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C2.5 mg

2.78%

Ascorbic acid

Raw Young Cowpeas have 2.5 mg of Vitamin C per 100 grams, which is 2.78% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Young Cowpeas have 0 IU of Vitamin D per 100 grams, 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

Young Cowpeas

Calcium126 mg

12.6%

Raw Young Cowpeas have 126 mg of Calcium per 100 grams, which is 12.6% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.13 mg

14.4%

Raw Young Cowpeas have 0.13 mg of Copper per 100 grams, which is 14.4% 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

Iron1.1 mg

13.8%

Raw Young Cowpeas have 1.1 mg of Iron per 100 grams, which is 13.8% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium51 mg

12%

Raw Young Cowpeas have 51 mg of Magnesium per 100 grams, which is 12% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.56 mg

24.3%

Raw Young Cowpeas have 0.56 mg of Manganese per 100 grams, which is 24.3% 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

Phosphorus53 mg

7.57%

Raw Young Cowpeas have 53 mg of Phosphorus per 100 grams, which is 7.57% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium431 mg

12.7%

Raw Young Cowpeas have 431 mg of Potassium per 100 grams, which is 12.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2.3 μg

4.2%

Raw Young Cowpeas have 2.3 μg of Selenium per 100 grams, which is 4.2% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium4 mg

0.27%

Raw Young Cowpeas have 4 mg of Sodium per 100 grams, which is 0.27% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1 mg

9.2%

Raw Young Cowpeas have 1.01 mg of Zinc per 100 grams, which is 9.2% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water77.2 g

2.1%

Raw Young Cowpeas have 77.2 g of Water per 100 grams, which is 2.1% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 grams of Raw Young Cowpeas :

100 grams of Young Cowpeas is an excellent source of Vitamin B9.
It has a good amount of Vitamin B1, Vitamin B2 and Vitamin B3.
It also has some Vitamin A, Vitamin B5, Vitamin B6 and Vitamin C.
It has no Vitamin B12 and Vitamin D.

Minerals in 100 grams of Raw Young Cowpeas :

100 grams of Young Cowpeas is an excellent source of Manganese.
It has a good amount of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium and Zinc.
It also has some Selenium.
It has no Sodium.

Macronutrients in 100 grams of Raw Young Cowpeas :

100 grams of Young Cowpeas has a good amount of Carbohydrate and Fiber.
It has some Omega 3, Sugars and Protein.
It has no Fat, Saturated Fat and Omega 6.

Compare Raw Young Cowpeas with:

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

Food Info

Nutrients in 100 grams of Young Cowpeas

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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