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Nutrients in 100 calories of Young Pods With Seeds Cowpeas

Raw Young Pods With Seeds Cowpeas (Vigna unguiculata subsp. unguiculata).

Weight per 100 Calories

Young Pods With Seeds Cowpeas
227g

Raw Young Pods With Seeds Cowpeas has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs
24%
5%
71%
100 kcal ▼

Macro Nutrients

Young Pods With Seeds Cowpeas
Energy100 kcal
3.45%
Raw Young Pods With Seeds 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
Fat0.68 g
0.7%
Raw Young Pods With Seeds Cowpeas have 0.68181818181818 g of Fat per 100 calories, which is 0.7% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.18 g
0.56%
Raw Young Pods With Seeds Cowpeas have 0.17954545454545 g of Saturated Fat per 100 calories, which is 0.56% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.12 g
7.4%
Raw Young Pods With Seeds Cowpeas have 0.11818181818182 g of Omega 3 per 100 calories, which is 7.4% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.16 g
0.96%
Raw Young Pods With Seeds Cowpeas have 0.16363636363636 g of Omega 6 per 100 calories, which is 0.96% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Young Pods With Seeds 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
Carbohydrate21.6 g
16.6%
Raw Young Pods With Seeds Cowpeas have 21.590909090909 g of Carbohydrate per 100 calories, which is 16.6% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars11.5 g
15.8%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Young Pods With Seeds Cowpeas have 11.454545454545 g of Sugars per 100 calories, which is 15.8% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose
NA
≤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
NA
No information available
Sucrose
NA
No information available
Fiber7.5 g
19.7%
Raw Young Pods With Seeds Cowpeas have 7.5 g of Fiber per 100 calories, which is 19.7% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein7.5 g
13.4%
Raw Young Pods With Seeds Cowpeas have 7.5 g of Protein per 100 calories, which is 13.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Young Pods With Seeds Cowpeas
Vitamin A155 μg
17%
RAE, retinol activity equivalents
Raw Young Pods With Seeds Cowpeas have 154.54545454545 μg of Vitamin A per 100 calories, which is 17% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A
Vitamin B10.34 mg
28.4%
Thiamine
Raw Young Pods With Seeds Cowpeas have 0.34090909090909 mg of Vitamin B1 per 100 calories, which is 28.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.32 mg
24.5%
Riboflavin
Raw Young Pods With Seeds Cowpeas have 0.31818181818182 mg of Vitamin B2 per 100 calories, which is 24.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.73 mg
17%
Niacin, nicotinic acid, niacinamide
Raw Young Pods With Seeds Cowpeas have 2.7272727272727 mg of Vitamin B3 per 100 calories, which is 17% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.15 mg
43%
Pantothenic acid
Raw Young Pods With Seeds Cowpeas have 2.1477272727273 mg of Vitamin B5 per 100 calories, which is 43% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.39 mg
30.2%
Pyridoxine
Raw Young Pods With Seeds Cowpeas have 0.39318181818182 mg of Vitamin B6 per 100 calories, which is 30.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9120 μg
30%
Folates and Folic Acid
Raw Young Pods With Seeds Cowpeas have 120.45454545455 μg of Vitamin B9 per 100 calories, which is 30% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Young Pods With Seeds 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 C75 mg
83.3%
Ascorbic acid
Raw Young Pods With Seeds Cowpeas have 75 mg of Vitamin C per 100 calories, which is 83.3% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Young Pods With Seeds 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 E1.1 mg
7.42%
Tocopherols and Tocotrienols
Raw Young Pods With Seeds Cowpeas have 1.1136363636364 mg of Vitamin E per 100 calories, which is 7.42% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K71.6 μg
59.7%
Phytomenadione or phylloquinone
Raw Young Pods With Seeds Cowpeas have 71.590909090909 μg of Vitamin K per 100 calories, which is 59.7% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Young Pods With Seeds Cowpeas
Calcium148 mg
14.8%
Raw Young Pods With Seeds Cowpeas have 147.72727272727 mg of Calcium per 100 calories, which is 14.8% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.23 mg
25.3%
Raw Young Pods With Seeds Cowpeas have 0.22727272727273 mg of Copper per 100 calories, which is 25.3% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron2.27 mg
28.4%
Raw Young Pods With Seeds Cowpeas have 2.2727272727273 mg of Iron per 100 calories, which is 28.4% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium132 mg
31.4%
Raw Young Pods With Seeds Cowpeas have 131.81818181818 mg of Magnesium per 100 calories, which is 31.4% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.7 mg
30.4%
Raw Young Pods With Seeds Cowpeas have 0.7 mg of Manganese per 100 calories, which is 30.4% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus148 mg
21%
Raw Young Pods With Seeds Cowpeas have 147.72727272727 mg of Phosphorus per 100 calories, which is 21% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium489 mg
14.4%
Raw Young Pods With Seeds Cowpeas have 488.63636363636 mg of Potassium per 100 calories, which is 14.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium2.05 μg
3.7%
Raw Young Pods With Seeds Cowpeas have 2.0454545454545 μg of Selenium per 100 calories, which is 3.7% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium9.1 mg
0.61%
Raw Young Pods With Seeds Cowpeas have 9.0909090909091 mg of Sodium per 100 calories, which is 0.61% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.77 mg
7.02%
Raw Young Pods With Seeds Cowpeas have 0.77272727272727 mg of Zinc per 100 calories, which is 7.02% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water195 g
5.3%
Raw Young Pods With Seeds Cowpeas have 195.45454545455 g of Water per 100 calories, which is 5.3% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 100 calories of Raw Young Pods With Seeds Cowpeas:
Minerals in 100 calories of Raw Young Pods With Seeds Cowpeas:
Macronutrients in 100 calories of Raw Young Pods With Seeds Cowpeas:



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