Nutrients in 14 ounces of Boiled Young Cowpeas with Salt

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

Macros Ratio

Protein Fat Carbs

13%

83%

14 oz ▼

Macro Nutrients

Boiled Young Cowpeas with Salt

Energy373 kcal

13%

Boiled and Drained Young Cowpeas with Salt have 373.07942 kcal of Energy per 14 ounces, which is 13% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.5 g

1.55%

Boiled and Drained Young Cowpeas with Salt have 1.5081934 g of Fat per 14 ounces, which is 1.55% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.38 g

1.2%

Boiled and Drained Young Cowpeas with Salt have 0.38101728 g of Saturated Fat per 14 ounces, which is 1.2% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.27 g

17%

Boiled and Drained Young Cowpeas with Salt have 0.26988724 g of Omega 3 per 14 ounces, which is 17% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.37 g

2.17%

Boiled and Drained Young Cowpeas with Salt have 0.36911049 g of Omega 6 per 14 ounces, which is 2.17% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled and Drained Young Cowpeas with Salt have 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate78.3 g

60.2%

Boiled and Drained Young Cowpeas with Salt have 78.3069889 g of Carbohydrate per 14 ounces, which is 60.2% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars13 g

17.7%

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

Boiled and Drained Young Cowpeas with Salt have 12.8196439 g of Sugars per 14 ounces, which is 17.7% 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

Fiber20 g

52.2%

Boiled and Drained Young Cowpeas with Salt have 19.84465 g of Fiber per 14 ounces, which is 52.2% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein12.6 g

22.5%

Boiled and Drained Young Cowpeas with Salt have 12.5815081 g of Protein per 14 ounces, which is 22.5% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Young Cowpeas with Salt

Vitamin A159 μg

17.6%

RAE, retinol activity equivalents

Boiled and Drained Young Cowpeas with Salt have 158.7572 μg of Vitamin A per 14 ounces, which is 17.6% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.4 mg

33.4%

Thiamine

Boiled and Drained Young Cowpeas with Salt have 0.40086193 mg of Vitamin B1 per 14 ounces, which is 33.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.59 mg

45%

Riboflavin

Boiled and Drained Young Cowpeas with Salt have 0.58740164 mg of Vitamin B2 per 14 ounces, which is 45% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B35.57 mg

35%

Niacin, nicotinic acid, niacinamide

Boiled and Drained Young Cowpeas with Salt have 5.56840879 mg of Vitamin B3 per 14 ounces, which is 35% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.61 mg

12.2%

Pantothenic acid

Boiled and Drained Young Cowpeas with Salt have 0.61121522 mg of Vitamin B5 per 14 ounces, which is 12.2% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.26 mg

20%

Pyridoxine

Boiled and Drained Young Cowpeas with Salt have 0.25798045 mg of Vitamin B6 per 14 ounces, which is 20% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9504 μg

126%

Folates and Folic Acid

Boiled and Drained Young Cowpeas with Salt have 504.05411 μg of Vitamin B9 per 14 ounces, which is 126% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled and Drained Young Cowpeas with Salt have 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C8.73 mg

9.7%

Ascorbic acid

Boiled and Drained Young Cowpeas with Salt have 8.731646 mg of Vitamin C per 14 ounces, which is 9.7% 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 with Salt have 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.87 mg

5.82%

Tocopherols and Tocotrienols

Boiled and Drained Young Cowpeas with Salt have 0.8731646 mg of Vitamin E per 14 ounces, which is 5.82% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Boiled Young Cowpeas with Salt

Calcium508 mg

51%

Boiled and Drained Young Cowpeas with Salt have 508.02304 mg of Calcium per 14 ounces, which is 51% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.53 mg

58.7%

Boiled and Drained Young Cowpeas with Salt have 0.52786769 mg of Copper per 14 ounces, which is 58.7% 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

Iron4.45 mg

55.6%

Boiled and Drained Young Cowpeas with Salt have 4.4452016 mg of Iron per 14 ounces, which is 55.6% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium206 mg

49%

Boiled and Drained Young Cowpeas with Salt have 206.38436 mg of Magnesium per 14 ounces, which is 49% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.27 mg

99%

Boiled and Drained Young Cowpeas with Salt have 2.27022796 mg of Manganese per 14 ounces, which is 99% 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

Phosphorus202 mg

29%

Boiled and Drained Young Cowpeas with Salt have 202.41543 mg of Phosphorus per 14 ounces, which is 29% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1659 mg

48.8%

Boiled and Drained Young Cowpeas with Salt have 1659.01274 mg of Potassium per 14 ounces, which is 48.8% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium9.92 μg

18%

Boiled and Drained Young Cowpeas with Salt have 9.922325 μg of Selenium per 14 ounces, which is 18% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium953 mg

63.5%

Boiled and Drained Young Cowpeas with Salt have 952.5432 mg of Sodium per 14 ounces, which is 63.5% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc4.1 mg

37%

Boiled and Drained Young Cowpeas with Salt have 4.0879979 mg of Zinc per 14 ounces, which is 37% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water300 g

8.1%

Boiled and Drained Young Cowpeas with Salt have 299.5748364 g of Water per 14 ounces, which is 8.1% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Boiled and Drained Young Cowpeas with Salt:

14 ounces of Boiled Young Cowpeas with Salt has outstanding amounts of Vitamin B9.
It is an excellent source of Vitamin B1, Vitamin B2 and Vitamin B3.
It also has a good amount of Vitamin A, Vitamin B5, Vitamin B6 and Vitamin C.
This vegetable has some Vitamin E.
It has no Vitamin B12 and Vitamin D.

Minerals in 14 ounces of Boiled and Drained Young Cowpeas with Salt:

14 ounces of Boiled Young Cowpeas with Salt has outstanding amounts of Manganese.
It is an excellent source of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium, Sodium and Zinc.
It also has a good amount of Selenium.

Macronutrients in 14 ounces of Boiled and Drained Young Cowpeas with Salt:

14 ounces of Boiled Young Cowpeas with Salt is an excellent source of Carbohydrate, Fiber and Protein.
It has a good amount of Omega 3 and Sugars.
The product has trace amounts of Fat, Saturated Fat and Omega 6.

Compare Boiled and Drained Young Cowpeas with Salt with:

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Food Info

Nutrients in 14 ounces of Boiled Young Cowpeas with Salt

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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