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Nutrients in 14 ounces of Boiled Young Cowpeas

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

Macros Ratio

Protein Fat Carbs
13%
4%
83%
14 oz ▼

Macro Nutrients

Boiled Young Cowpeas
Energy385 kcal
13.3%
Boiled and Drained Young Cowpeas have 384.98621 kcal of Energy per 14 ounces, which is 13.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat1.5 g
1.55%
Boiled and Drained Young Cowpeas 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 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 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 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
0%
Boiled and Drained Young Cowpeas 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
Carbohydrate80.6 g
62%
Boiled and Drained Young Cowpeas have 80.6486576 g of Carbohydrate per 14 ounces, which is 62% 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 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
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
Fiber20 g
52.2%
Boiled and Drained Young Cowpeas 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 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
Vitamin A159 μg
17.6%
RAE, retinol activity equivalents
Boiled and Drained Young Cowpeas 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 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 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 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 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 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
NA
Biotin
No information available
Vitamin B9504 μg
126%
Folates and Folic Acid
Boiled and Drained Young Cowpeas 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
0%
Cobalamin
Boiled and Drained Young Cowpeas 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 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
0%
Calciferol, cholecalciferol, ergocalciferol
Boiled and Drained Young Cowpeas 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 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 K106 μg
88%
Phytomenadione or phylloquinone
Boiled and Drained Young Cowpeas have 105.573538 μg of Vitamin K per 14 ounces, which is 88% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Young Cowpeas
Calcium508 mg
51%
Boiled and Drained Young Cowpeas 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 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
NA
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 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 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 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
NA
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 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 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 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
Sodium16 mg
1.06%
Boiled and Drained Young Cowpeas have 15.87572 mg of Sodium per 14 ounces, which is 1.06% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc4.1 mg
37%
Boiled and Drained Young Cowpeas 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 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 :
Minerals in 14 ounces of Boiled and Drained Young Cowpeas :
Macronutrients in 14 ounces of Boiled and Drained Young Cowpeas :



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