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Nutrients in 100 Calories ofBoiled Common Cowpeas

Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt, also known as black eyed peas, black-eyed pea.
boiledwholecooked

Weight per 100 Calories

Boiled Common Cowpeas
86g

Boiled Common Cowpeas has average energy density in comparison to other foods.

Macros Ratio

ProteinsFatsCarbs
27%
4%
69%

Vitamins

100 kcalRDA for Men 19-30 years
Boiled Common Cowpeas
Vitamin A0.86 μg
0.1%
Boiled Common Cowpeas have 0.862 μg of Vitamin A per 100 Calories, which is 0.1% of the Recommended Dietary Allowance of 900μg per day for Men 19-30 years
Thiamine0.17 mg
14.5%
Boiled Common Cowpeas have 0.174 mg of Thiamine per 100 Calories, which is 14.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-30 years
Vitamin B20.05 mg
3.6%
Boiled Common Cowpeas have 0.047 mg of Vitamin B2 per 100 Calories, which is 3.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B30.43 mg
2.67%
Boiled Common Cowpeas have 0.427 mg of Vitamin B3 per 100 Calories, which is 2.67% of the Recommended Dietary Allowance of 16mg per day for Men 19-30 years
Vitamin B60.09 mg
6.6%
Boiled Common Cowpeas have 0.086 mg of Vitamin B6 per 100 Calories, which is 6.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B120 μg
0%
Boiled Common 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 19-30 years
Vitamin C0.35 mg
0.38%
Boiled Common Cowpeas have 0.345 mg of Vitamin C per 100 Calories, which is 0.38% of the Recommended Dietary Allowance of 90mg per day for Men 19-30 years
Vitamin D0 IU
0%
Boiled Common Cowpeas have 0 IU of Vitamin D per 100 Calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-30 years
Vitamin E0.24 mg
1.6%
Boiled Common Cowpeas have 0.241 mg of Vitamin E per 100 Calories, which is 1.6% of the Recommended Dietary Allowance of 15mg per day for Men 19-30 years
Vitamin K1.47 μg
1.22%
Boiled Common Cowpeas have 1.466 μg of Vitamin K per 100 Calories, which is 1.22% of the Recommended Dietary Allowance of 120μg per day for Men 19-30 years
Folate179 μg
45%
Boiled Common Cowpeas have 179.31 μg of Folate per 100 Calories, which is 45% of the Recommended Dietary Allowance of 400μg per day for Men 19-30 years

Minerals

100 kcalRDA for Men 19-30 years
Boiled Common Cowpeas
Calcium20.7 mg
2.07%
Boiled Common Cowpeas have 20.69 mg of Calcium per 100 Calories, which is 2.07% of the Recommended Dietary Allowance of 1000mg per day for Men 19-30 years
Copper0.23 mg
25.7%
Boiled Common Cowpeas have 0.231 mg of Copper per 100 Calories, which is 25.7% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-30 years
Iron2.16 mg
27%
Boiled Common Cowpeas have 2.164 mg of Iron per 100 Calories, which is 27% of the Recommended Dietary Allowance of 8mg per day for Men 19-30 years
Magnesium45.7 mg
11%
Boiled Common Cowpeas have 45.69 mg of Magnesium per 100 Calories, which is 11% of the Recommended Dietary Allowance of 400mg per day for Men 19-30 years
Manganese0.41 mg
17.8%
Boiled Common Cowpeas have 0.409 mg of Manganese per 100 Calories, which is 17.8% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-30 years
Phosphorus134 mg
19%
Boiled Common Cowpeas have 134.483 mg of Phosphorus per 100 Calories, which is 19% of the Recommended Dietary Allowance of 700mg per day for Men 19-30 years
Potassium240 mg
7.05%
Boiled Common Cowpeas have 239.655 mg of Potassium per 100 Calories, which is 7.05% of the Recommended Dietary Allowance of 3400mg per day for Men 19-30 years
Selenium2.16 μg
3.9%
Boiled Common Cowpeas have 2.155 μg of Selenium per 100 Calories, which is 3.9% of the Recommended Dietary Allowance of 55μg per day for Men 19-30 years
Sodium3.45 mg
0.23%
Boiled Common Cowpeas have 3.448 mg of Sodium per 100 Calories, which is 0.23% of the Recommended Dietary Allowance of 1500mg per day for Men 19-30 years
Zinc1.1 mg
10%
Boiled Common Cowpeas have 1.112 mg of Zinc per 100 Calories, which is 10% of the Recommended Dietary Allowance of 11mg per day for Men 19-30 years
Vitamins in 100 Calories of Boiled Common Cowpeas:
100 Calories of Boiled Common Cowpeas is an excellent source of Folate. It has a good amount of Thiamine. It also has some Vitamin B2, Vitamin B3 and Vitamin B6. While 100 Calories of product has trace amounts of Vitamin E and Vitamin K, it has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.
Minerals in 100 Calories of Boiled Common Cowpeas:
100 Calories of Boiled Common Cowpeas is an excellent source of Copper and Iron. It has a good amount of Magnesium, Manganese, Phosphorus, Potassium and Zinc. It also has some Selenium. While 100 Calories of product has trace amounts of Calcium, it has no Sodium.

Macro Nutrients

100 kcalRDA for Men 19-30 years
Boiled Common Cowpeas
Energy100 kcal
3.45%
Boiled Common Cowpeas have 100 kcal of Energy per 100 Calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-30 years
Fat0.46 g
0.47%
Boiled Common Cowpeas have 0.457 g of Fat per 100 Calories, which is 0.47% of the Recommended Dietary Allowance of 97g per day for Men 19-30 years
Protein6.66 g
12%
Boiled Common Cowpeas have 6.664 g of Protein per 100 Calories, which is 12% of the Recommended Dietary Allowance of 56g per day for Men 19-30 years
Carbohydrate18 g
13.8%
Boiled Common Cowpeas have 17.897 g of Carbohydrate per 100 Calories, which is 13.8% of the Recommended Dietary Allowance of 130g per day for Men 19-30 years
Sugars2.85 g
3.92%
Boiled Common Cowpeas have 2.845 g of Sugars per 100 Calories, which is 3.92% of the Recommended Dietary Allowance of 72.5g per day for Men 19-30 years
Fiber5.6 g
14.7%
Boiled Common Cowpeas have 5.603 g of Fiber per 100 Calories, which is 14.7% of the Recommended Dietary Allowance of 38g per day for Men 19-30 years
Cholesterol0 mg
0%
Boiled Common Cowpeas have 0 mg of Cholesterol per 100 Calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-30 years
Saturated Fat0.12 g
0.37%
Boiled Common Cowpeas have 0.119 g of Saturated Fat per 100 Calories, which is 0.37% of the Recommended Dietary Allowance of 32g per day for Men 19-30 years
Omega 30.07 g
4.5%
Boiled Common Cowpeas have 0.072 g of Omega 3 per 100 Calories, which is 4.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-30 years
Omega 60.12 g
0.72%
Boiled Common Cowpeas have 0.123 g of Omega 6 per 100 Calories, which is 0.72% of the Recommended Dietary Allowance of 17g per day for Men 19-30 years
Water60 g
1.63%
Boiled Common Cowpeas have 60.379 g of Water per 100 Calories, which is 1.63% of the Recommended Dietary Allowance of 3700g per day for Men 19-30 years
Macronutrients in 100 Calories of Boiled Common Cowpeas:
100 Calories of Boiled Common Cowpeas has a good amount of Protein, Carbohydrate and Fiber. It has some Sugars and Omega 3. While 100 Calories of product has trace amounts of Omega 6, it has no Fat and Saturated Fat.