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Nutrients in 14 ounces of Young Cowpeas

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

Macros Ratio

Protein Fat Carbs
13%
3%
84%
14 oz ▼

Macro Nutrients

Young Cowpeas
Energy357 kcal
12.3%
Raw Young Cowpeas have 357.2037 kcal of Energy per 14 ounces, which is 12.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat1.4 g
1.43%
Raw Young Cowpeas have 1.3891255 g of Fat per 14 ounces, which is 1.43% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.36 g
1.1%
Raw Young Cowpeas have 0.3572037 g of Saturated Fat per 14 ounces, which is 1.1% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.25 g
15.6%
Raw Young Cowpeas have 0.25004259 g of Omega 3 per 14 ounces, which is 15.6% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.35 g
2.03%
Raw Young Cowpeas have 0.34529691 g of Omega 6 per 14 ounces, which is 2.03% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw 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
Carbohydrate74.7 g
57.5%
Raw Young Cowpeas have 74.7349519 g of Carbohydrate per 14 ounces, which is 57.5% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars12 g
16.4%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Young Cowpeas have 11.90679 g of Sugars per 14 ounces, which is 16.4% 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%
Raw 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
Protein11.7 g
21%
Raw Young Cowpeas have 11.7083435 g of Protein per 14 ounces, which is 21% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Young Cowpeas
Vitamin A163 μg
18%
RAE, retinol activity equivalents
Raw Young Cowpeas have 162.72613 μg of Vitamin A per 14 ounces, which is 18% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.44 mg
36.4%
Thiamine
Raw Young Cowpeas have 0.4365823 mg of Vitamin B1 per 14 ounces, which is 36.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.58 mg
44.3%
Riboflavin
Raw Young Cowpeas have 0.57549485 mg of Vitamin B2 per 14 ounces, which is 44.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B35.75 mg
36%
Niacin, nicotinic acid, niacinamide
Raw Young Cowpeas have 5.7549485 mg of Vitamin B3 per 14 ounces, which is 36% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.6 mg
12%
Pantothenic acid
Raw Young Cowpeas have 0.59930843 mg of Vitamin B5 per 14 ounces, which is 12% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.27 mg
20.5%
Pyridoxine
Raw Young Cowpeas have 0.26591831 mg of Vitamin B6 per 14 ounces, which is 20.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9667 μg
167%
Folates and Folic Acid
Raw Young Cowpeas have 666.78024 μg of Vitamin B9 per 14 ounces, which is 167% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw 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 C9.92 mg
11%
Ascorbic acid
Raw Young Cowpeas have 9.922325 mg of Vitamin C per 14 ounces, which is 11% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw 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 E
NA
Tocopherols and Tocotrienols
No information available
Vitamin K
NA
Phytomenadione or phylloquinone
No information available

Minerals

Young Cowpeas
Calcium500 mg
50%
Raw Young Cowpeas have 500.08518 mg of Calcium per 14 ounces, which is 50% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.52 mg
57.3%
Raw Young Cowpeas have 0.5159609 mg of Copper per 14 ounces, which is 57.3% 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
Iron4.37 mg
54.6%
Raw Young Cowpeas have 4.365823 mg of Iron per 14 ounces, which is 54.6% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium202 mg
48%
Raw Young Cowpeas have 202.41543 mg of Magnesium per 14 ounces, which is 48% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese2.22 mg
97%
Raw Young Cowpeas have 2.2226008 mg of Manganese per 14 ounces, which is 97% 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
Phosphorus210 mg
30%
Raw Young Cowpeas have 210.35329 mg of Phosphorus per 14 ounces, which is 30% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1711 mg
50.3%
Raw Young Cowpeas have 1710.60883 mg of Potassium per 14 ounces, which is 50.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium9.13 μg
16.6%
Raw Young Cowpeas have 9.128539 μg of Selenium per 14 ounces, which is 16.6% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium16 mg
1.06%
Raw 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 mg
36.4%
Raw Young Cowpeas have 4.0086193 mg of Zinc per 14 ounces, which is 36.4% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water306 g
8.3%
Raw Young Cowpeas have 306.401396 g of Water per 14 ounces, which is 8.3% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 14 ounces of Raw Young Cowpeas :
Minerals in 14 ounces of Raw Young Cowpeas :
Macronutrients in 14 ounces of Raw Young Cowpeas :



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