Nutrients in 100 calories of Boiled Young Cowpeas

Boiled and Drained Young Cowpeas , also known as black eyed peas, black-eyed pea.

Weight per 100 Calories

Boiled Young Cowpeas

103g

Boiled and Drained Young Cowpeas has average energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

13%

83%

100 kcal ▼

Macro Nutrients

Boiled Young Cowpeas

Energy100 kcal

3.45%

Boiled and Drained Young Cowpeas have 100 kcal of Energy per 100 calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.39 g

0.4%

Boiled and Drained Young Cowpeas have 0.39175257731959 g of Fat per 100 calories, which is 0.4% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.099 g

0.31%

Boiled and Drained Young Cowpeas have 0.098969072164948 g of Saturated Fat per 100 calories, which is 0.31% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.07 g

4.4%

Boiled and Drained Young Cowpeas have 0.070103092783505 g of Omega 3 per 100 calories, which is 4.4% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.096 g

0.56%

Boiled and Drained Young Cowpeas have 0.095876288659794 g of Omega 6 per 100 calories, which is 0.56% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

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

Carbohydrate21 g

16%

Boiled and Drained Young Cowpeas have 20.948453608247 g of Carbohydrate per 100 calories, which is 16% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars3.33 g

4.6%

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

Boiled and Drained Young Cowpeas have 3.3298969072165 g of Sugars per 100 calories, which is 4.6% 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

Fiber5.15 g

13.6%

Boiled and Drained Young Cowpeas have 5.1546391752577 g of Fiber per 100 calories, which is 13.6% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein3.27 g

5.84%

Boiled and Drained Young Cowpeas have 3.2680412371134 g of Protein per 100 calories, which is 5.84% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Young Cowpeas

Vitamin A41.2 μg

4.6%

RAE, retinol activity equivalents

Boiled and Drained Young Cowpeas have 41.237113402062 μg of Vitamin A per 100 calories, which is 4.6% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.1 mg

8.68%

Thiamine

Boiled and Drained Young Cowpeas have 0.10412371134021 mg of Vitamin B1 per 100 calories, which is 8.68% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.15 mg

11.7%

Riboflavin

Boiled and Drained Young Cowpeas have 0.15257731958763 mg of Vitamin B2 per 100 calories, which is 11.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.45 mg

9.04%

Niacin, nicotinic acid, niacinamide

Boiled and Drained Young Cowpeas have 1.4463917525773 mg of Vitamin B3 per 100 calories, which is 9.04% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.16 mg

3.18%

Pantothenic acid

Boiled and Drained Young Cowpeas have 0.15876288659794 mg of Vitamin B5 per 100 calories, which is 3.18% 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

Boiled and Drained Young Cowpeas have 0.067010309278351 mg of Vitamin B6 per 100 calories, 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 B9131 μg

32.7%

Folates and Folic Acid

Boiled and Drained Young Cowpeas have 130.92783505155 μg of Vitamin B9 per 100 calories, which is 32.7% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled and Drained Young Cowpeas have 0 μg of Vitamin B12 per 100 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C2.27 mg

2.52%

Ascorbic acid

Boiled and Drained Young Cowpeas have 2.2680412371134 mg of Vitamin C per 100 calories, which is 2.52% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Boiled and Drained Young Cowpeas have 0 IU of Vitamin D per 100 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.23 mg

1.5%

Tocopherols and Tocotrienols

Boiled and Drained Young Cowpeas have 0.22680412371134 mg of Vitamin E per 100 calories, which is 1.5% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K27.4 μg

23%

Phytomenadione or phylloquinone

Boiled and Drained Young Cowpeas have 27.422680412371 μg of Vitamin K per 100 calories, which is 23% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Young Cowpeas

Calcium132 mg

13%

Boiled and Drained Young Cowpeas have 131.9587628866 mg of Calcium per 100 calories, which is 13% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.14 mg

15.2%

Boiled and Drained Young Cowpeas have 0.13711340206186 mg of Copper per 100 calories, which is 15.2% 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

Iron1.15 mg

14.4%

Boiled and Drained Young Cowpeas have 1.1546391752577 mg of Iron per 100 calories, which is 14.4% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium53.6 mg

12.8%

Boiled and Drained Young Cowpeas have 53.60824742268 mg of Magnesium per 100 calories, which is 12.8% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.59 mg

25.6%

Boiled and Drained Young Cowpeas have 0.58969072164948 mg of Manganese per 100 calories, which is 25.6% 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

Phosphorus52.6 mg

7.5%

Boiled and Drained Young Cowpeas have 52.577319587629 mg of Phosphorus per 100 calories, which is 7.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium431 mg

12.7%

Boiled and Drained Young Cowpeas have 430.92783505155 mg of Potassium per 100 calories, which is 12.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2.58 μg

4.7%

Boiled and Drained Young Cowpeas have 2.5773195876289 μg of Selenium per 100 calories, which is 4.7% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium4.12 mg

0.27%

Boiled and Drained Young Cowpeas have 4.1237113402062 mg of Sodium per 100 calories, which is 0.27% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.06 mg

9.65%

Boiled and Drained Young Cowpeas have 1.0618556701031 mg of Zinc per 100 calories, which is 9.65% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water78 g

2.1%

Boiled and Drained Young Cowpeas have 77.814432989691 g of Water per 100 calories, which is 2.1% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 calories of Boiled and Drained Young Cowpeas :

100 calories of Boiled Young Cowpeas is an excellent source of Vitamin B9 and Vitamin K.
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.
While 100 calories of product has trace amounts of Vitamin E, it has no Vitamin B12 and Vitamin D.

Minerals in 100 calories of Boiled and Drained Young Cowpeas :

100 calories of Boiled 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 calories of Boiled and Drained Young Cowpeas :

100 calories of Boiled 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 Boiled and Drained Young Cowpeas with:

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

Food Info

Nutrients in 100 calories of Boiled Young Cowpeas

Weight per 100 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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