Nutrients in 100 calories of Common Cowpeas

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

Weight per 100 Calories

Common Cowpeas

30g

Raw Common Cowpeas has high energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

27%

70%

100 kcal ▼

Macro Nutrients

Common Cowpeas

Energy100 kcal

3.45%

Raw 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 19-50 years

Fat0.38 g

0.39%

Raw Common Cowpeas have 0.375 g of Fat per 100 calories, which is 0.39% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.099 g

0.31%

Raw Common Cowpeas have 0.098511904761905 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 30.059 g

3.7%

Raw Common Cowpeas have 0.05922619047619 g of Omega 3 per 100 calories, which is 3.7% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.1 g

0.6%

Raw Common Cowpeas have 0.10208333333333 g of Omega 6 per 100 calories, which is 0.6% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

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

Carbohydrate18 g

13.7%

Raw Common Cowpeas have 17.866071428571 g of Carbohydrate per 100 calories, which is 13.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars2.05 g

2.83%

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

Raw Common Cowpeas have 2.0535714285714 g of Sugars per 100 calories, which is 2.83% 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

Fiber3.15 g

8.3%

Raw Common Cowpeas have 3.1547619047619 g of Fiber per 100 calories, which is 8.3% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein7 g

12.5%

Raw Common Cowpeas have 7 g of Protein per 100 calories, which is 12.5% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Common Cowpeas

Vitamin A0.89 μg

0.099%

RAE, retinol activity equivalents

Raw Common Cowpeas have 0.89285714285714 μg of Vitamin A per 100 calories, which is 0.099% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.25 mg

21%

Thiamine

Raw Common Cowpeas have 0.25386904761905 mg of Vitamin B1 per 100 calories, which is 21% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.067 mg

5.17%

Riboflavin

Raw Common Cowpeas have 0.067261904761905 mg of Vitamin B2 per 100 calories, which is 5.17% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.62 mg

3.86%

Niacin, nicotinic acid, niacinamide

Raw Common Cowpeas have 0.61755952380952 mg of Vitamin B3 per 100 calories, which is 3.86% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.45 mg

8.93%

Pantothenic acid

Raw Common Cowpeas have 0.44642857142857 mg of Vitamin B5 per 100 calories, which is 8.93% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.11 mg

8.17%

Pyridoxine

Raw Common Cowpeas have 0.10625 mg of Vitamin B6 per 100 calories, which is 8.17% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9188 μg

47%

Folates and Folic Acid

Raw Common Cowpeas have 188.39285714286 μg of Vitamin B9 per 100 calories, which is 47% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw 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 19-50 years
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Vitamin C0.45 mg

0.5%

Ascorbic acid

Raw Common Cowpeas have 0.44642857142857 mg of Vitamin C per 100 calories, which is 0.5% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw 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 19-50 years
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Vitamin E0.12 mg

0.77%

Tocopherols and Tocotrienols

Raw Common Cowpeas have 0.11607142857143 mg of Vitamin E per 100 calories, which is 0.77% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K1.5 μg

1.24%

Phytomenadione or phylloquinone

Raw Common Cowpeas have 1.4880952380952 μg of Vitamin K per 100 calories, which is 1.24% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Common Cowpeas

Calcium32.7 mg

3.27%

Raw Common Cowpeas have 32.738095238095 mg of Calcium per 100 calories, which is 3.27% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.25 mg

28%

Raw Common Cowpeas have 0.2514880952381 mg of Copper per 100 calories, which is 28% 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

Iron2.46 mg

30.8%

Raw Common Cowpeas have 2.4613095238095 mg of Iron per 100 calories, which is 30.8% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium54.8 mg

13%

Raw Common Cowpeas have 54.761904761905 mg of Magnesium per 100 calories, which is 13% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.45 mg

19.8%

Raw Common Cowpeas have 0.4547619047619 mg of Manganese per 100 calories, which is 19.8% 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

Phosphorus126 mg

18%

Raw Common Cowpeas have 126.19047619048 mg of Phosphorus per 100 calories, which is 18% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium331 mg

9.73%

Raw Common Cowpeas have 330.95238095238 mg of Potassium per 100 calories, which is 9.73% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2.68 μg

4.87%

Raw Common Cowpeas have 2.6785714285714 μg of Selenium per 100 calories, which is 4.87% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium4.76 mg

0.32%

Raw Common Cowpeas have 4.7619047619048 mg of Sodium per 100 calories, which is 0.32% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1 mg

9.1%

Raw Common Cowpeas have 1.0029761904762 mg of Zinc per 100 calories, which is 9.1% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water3.56 g

0.096%

Raw Common Cowpeas have 3.5565476190476 g of Water per 100 calories, which is 0.096% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 calories of Raw Common Cowpeas:

100 calories of Common Cowpeas is an excellent source of Vitamin B1 and Vitamin B9.
It has a good amount of Vitamin B5 and Vitamin B6.
It also has some Vitamin B2 and Vitamin B3.
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 Raw Common Cowpeas:

100 calories of 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 Calcium and Selenium.
It has no Sodium.

Macronutrients in 100 calories of Raw Common Cowpeas:

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

Compare Raw Common Cowpeas with:

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

Food Info

Nutrients in 100 calories of Common Cowpeas

Weight per 100 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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