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Nutrients in 100 grams ofCommon Cowpeas

Raw Common Cowpeas (Vigna unguiculata subsp. unguiculata).
rawfreshwhole

Macros Ratio

ProteinsFatsCarbs
28%
3%
69%

Vitamins

100gRDA for Men 19-30 years
Common Cowpeas
Vitamin A3 μg
0.33%
Raw Common Cowpeas have 3 μg of Vitamin A per 100 grams, which is 0.33% of the Recommended Dietary Allowance of 900μg per day for Men 19-30 years
Thiamine0.85 mg
71%
Raw Common Cowpeas have 0.853 mg of Thiamine per 100 grams, which is 71% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-30 years
Vitamin B20.23 mg
17%
Raw Common Cowpeas have 0.226 mg of Vitamin B2 per 100 grams, which is 17% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B32.08 mg
13%
Raw Common Cowpeas have 2.075 mg of Vitamin B3 per 100 grams, which is 13% of the Recommended Dietary Allowance of 16mg per day for Men 19-30 years
Vitamin B60.36 mg
27%
Raw Common Cowpeas have 0.357 mg of Vitamin B6 per 100 grams, which is 27% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B120 μg
0%
Raw Common 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 19-30 years
Vitamin C1.5 mg
1.67%
Raw Common Cowpeas have 1.5 mg of Vitamin C per 100 grams, which is 1.67% of the Recommended Dietary Allowance of 90mg per day for Men 19-30 years
Vitamin D0 IU
0%
Raw Common Cowpeas have 0 IU of Vitamin D per 100 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-30 years
Vitamin E0.39 mg
2.6%
Raw Common Cowpeas have 0.39 mg of Vitamin E per 100 grams, which is 2.6% of the Recommended Dietary Allowance of 15mg per day for Men 19-30 years
Vitamin K5 μg
4.17%
Raw Common Cowpeas have 5 μg of Vitamin K per 100 grams, which is 4.17% of the Recommended Dietary Allowance of 120μg per day for Men 19-30 years
Folate633 μg
158%
Raw Common Cowpeas have 633 μg of Folate per 100 grams, which is 158% of the Recommended Dietary Allowance of 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
Common Cowpeas
Calcium110 mg
11%
Raw Common Cowpeas have 110 mg of Calcium per 100 grams, which is 11% of the Recommended Dietary Allowance of 1000mg per day for Men 19-30 years
Copper0.85 mg
94%
Raw Common Cowpeas have 0.845 mg of Copper per 100 grams, which is 94% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-30 years
Fluoride
NA
No information available
Iron8.27 mg
103%
Raw Common Cowpeas have 8.27 mg of Iron per 100 grams, which is 103% of the Recommended Dietary Allowance of 8mg per day for Men 19-30 years
Magnesium184 mg
46%
Raw Common Cowpeas have 184 mg of Magnesium per 100 grams, which is 46% of the Recommended Dietary Allowance of 400mg per day for Men 19-30 years
Manganese1.53 mg
66%
Raw Common Cowpeas have 1.528 mg of Manganese per 100 grams, which is 66% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-30 years
Phosphorus424 mg
60.6%
Raw Common Cowpeas have 424 mg of Phosphorus per 100 grams, which is 60.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-30 years
Potassium1112 mg
23.7%
Raw Common Cowpeas have 1112 mg of Potassium per 100 grams, which is 23.7% of the Recommended Dietary Allowance of 4700mg per day for Men 19-30 years
Selenium9 μg
16%
Raw Common Cowpeas have 9 μg of Selenium per 100 grams, which is 16% of the Recommended Dietary Allowance of 55μg per day for Men 19-30 years
Sodium16 mg
1.07%
Raw Common Cowpeas have 16 mg of Sodium per 100 grams, which is 1.07% of the Recommended Dietary Allowance of 1500mg per day for Men 19-30 years
Zinc3.37 mg
30.6%
Raw Common Cowpeas have 3.37 mg of Zinc per 100 grams, which is 30.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-30 years
Vitamins in 100 grams of Raw Common Cowpeas:
100 grams of Common Cowpeas has outstanding amounts of Folate.
It is an excellent source of Thiamine and Vitamin B6. It also has a good amount of Vitamin B2 and Vitamin B3. This legume has some Vitamin E and Vitamin K. While 100 grams of product has trace amounts of Vitamin C, it has no Vitamin A, Vitamin B12 and Vitamin D.
Minerals in 100 grams of Raw Common Cowpeas:
100 grams of Common Cowpeas has outstanding amounts of Copper and Iron.
It is an excellent source of Magnesium, Manganese, Phosphorus, Potassium and Zinc. It also has a good amount of Calcium and Selenium. The product has trace amounts of Sodium.

Macro Nutrients

100gRDA for Men 19-30 years
Common Cowpeas
Fat1.26 g
1.3%
Raw Common Cowpeas have 1.26 g of Fat per 100 grams, which is 1.3% of the Recommended Dietary Allowance of 97g per day for Men 19-30 years
Protein23.5 g
42%
Raw Common Cowpeas have 23.52 g of Protein per 100 grams, which is 42% of the Recommended Dietary Allowance of 56g per day for Men 19-30 years
Carbohydrate60 g
46%
Raw Common Cowpeas have 60.03 g of Carbohydrate per 100 grams, which is 46% of the Recommended Dietary Allowance of 130g per day for Men 19-30 years
Energy336 kcal
11.6%
Raw Common Cowpeas have 336 kcal of Energy per 100 grams, which is 11.6% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-30 years
Sugars6.9 g
9.5%
Raw Common Cowpeas have 6.9 g of Sugars per 100 grams, which is 9.5% of the Recommended Dietary Allowance of 72.5g per day for Men 19-30 years
Fiber10.6 g
28%
Raw Common Cowpeas have 10.6 g of Fiber per 100 grams, which is 28% of the Recommended Dietary Allowance of 38g per day for Men 19-30 years
Cholesterol0 mg
0%
Raw Common Cowpeas have 0 mg of Cholesterol per 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-30 years
Saturated Fat0.33 g
1.03%
Raw Common Cowpeas have 0.331 g of Saturated Fat per 100 grams, which is 1.03% of the Recommended Dietary Allowance of 32g per day for Men 19-30 years
Omega 30.2 g
12%
Raw Common Cowpeas have 0.199 g of Omega 3 per 100 grams, which is 12% of the Recommended Dietary Allowance of 1.6g per day for Men 19-30 years
Omega 60.34 g
2%
Raw Common Cowpeas have 0.343 g of Omega 6 per 100 grams, which is 2% of the Recommended Dietary Allowance of 17g per day for Men 19-30 years
Water12 g
0.32%
Raw Common Cowpeas have 11.95 g of Water per 100 grams, which is 0.32% of the Recommended Dietary Allowance of 3700g per day for Men 19-30 years
Macronutrients in 100 grams of Raw Common Cowpeas:
100 grams of Common Cowpeas is an excellent source of Protein, Carbohydrate and Fiber. It has a good amount of Sugars and Omega 3. The product has trace amounts of Fat, Saturated Fat and Omega 6.