Nutrients in 100 grams of Leafy Tips Cowpeas

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

Macros Ratio

Protein Fat Carbs

43%

51%

100 g ▼

Macro Nutrients

Leafy Tips Cowpeas

Energy29 kcal

Raw Leafy Tips Cowpeas have 29 kcal of Energy per 100 grams, which is 1% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.25 g

0.26%

Raw Leafy Tips Cowpeas have 0.25 g of Fat per 100 grams, which is 0.26% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.066 g

0.21%

Raw Leafy Tips Cowpeas have 0.066 g of Saturated Fat per 100 grams, which is 0.21% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.044 g

2.75%

Raw Leafy Tips Cowpeas have 0.044 g of Omega 3 per 100 grams, which is 2.75% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.06 g

0.35%

Raw Leafy Tips Cowpeas have 0.06 g of Omega 6 per 100 grams, which is 0.35% 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 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate4.82 g

3.7%

Raw Leafy Tips Cowpeas have 4.82 g of Carbohydrate per 100 grams, which is 3.7% 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

Protein4.1 g

7.32%

Raw Leafy Tips Cowpeas have 4.1 g of Protein per 100 grams, which is 7.32% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Leafy Tips Cowpeas

Vitamin A36 μg

RAE, retinol activity equivalents

Raw Leafy Tips Cowpeas have 36 μg of Vitamin A per 100 grams, which is 4% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.35 mg

29.5%

Thiamine

Raw Leafy Tips Cowpeas have 0.354 mg of Vitamin B1 per 100 grams, which is 29.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.18 mg

13.5%

Riboflavin

Raw Leafy Tips Cowpeas have 0.175 mg of Vitamin B2 per 100 grams, which is 13.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.12 mg

Niacin, nicotinic acid, niacinamide

Raw Leafy Tips Cowpeas have 1.12 mg of Vitamin B3 per 100 grams, which is 7% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.06 mg

1.2%

Pantothenic acid

Raw Leafy Tips Cowpeas have 0.06 mg of Vitamin B5 per 100 grams, which is 1.2% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.18 mg

13.6%

Pyridoxine

Raw Leafy Tips Cowpeas have 0.177 mg of Vitamin B6 per 100 grams, which is 13.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9101 μg

25.3%

Folates and Folic Acid

Raw Leafy Tips Cowpeas have 101 μg of Vitamin B9 per 100 grams, which is 25.3% 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 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 C36 mg

40%

Ascorbic acid

Raw Leafy Tips Cowpeas have 36 mg of Vitamin C per 100 grams, which is 40% 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 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

Leafy Tips Cowpeas

Calcium63 mg

6.3%

Raw Leafy Tips Cowpeas have 63 mg of Calcium per 100 grams, which is 6.3% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.19 mg

21.2%

Raw Leafy Tips Cowpeas have 0.191 mg of Copper per 100 grams, which is 21.2% 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

Iron1.92 mg

24%

Raw Leafy Tips Cowpeas have 1.92 mg of Iron per 100 grams, which is 24% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium43 mg

10.2%

Raw Leafy Tips Cowpeas have 43 mg of Magnesium per 100 grams, which is 10.2% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.51 mg

22%

Raw Leafy Tips Cowpeas have 0.509 mg of Manganese per 100 grams, which is 22% 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

Phosphorus9 mg

1.3%

Raw Leafy Tips Cowpeas have 9 mg of Phosphorus per 100 grams, which is 1.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium455 mg

13.4%

Raw Leafy Tips Cowpeas have 455 mg of Potassium per 100 grams, which is 13.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.9 μg

1.64%

Raw Leafy Tips Cowpeas have 0.9 μg of Selenium per 100 grams, which is 1.64% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium7 mg

0.47%

Raw Leafy Tips Cowpeas have 7 mg of Sodium per 100 grams, which is 0.47% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.29 mg

2.64%

Raw Leafy Tips Cowpeas have 0.29 mg of Zinc per 100 grams, which is 2.64% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water89.8 g

2.43%

Raw Leafy Tips Cowpeas have 89.78 g of Water per 100 grams, which is 2.43% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 grams of Raw Leafy Tips Cowpeas:

100 grams of Leafy Tips Cowpeas is an excellent source of Vitamin B1, Vitamin B9 and Vitamin C.
It has a good amount of Vitamin B2, Vitamin B3 and Vitamin B6.
It also has some Vitamin A.
While 100 grams of product has trace amounts of Vitamin B5, it has no Vitamin B12 and Vitamin D.

Minerals in 100 grams of Raw Leafy Tips Cowpeas:

100 grams of Leafy Tips Cowpeas is an excellent source of Copper, Iron and Manganese.
It has a good amount of Magnesium and Potassium.
It also has some Calcium and Zinc.
While 100 grams of product has trace amounts of Phosphorus and Selenium, it has no Sodium.

Macronutrients in 100 grams of Raw Leafy Tips Cowpeas:

100 grams of Leafy Tips Cowpeas has a good amount of Protein.
It has some Omega 3 and Carbohydrate.
It has no 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 100 grams of Leafy Tips Cowpeas

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Leafy Tips Cowpeas with: