Nutrients in 14 ounces of Boiled Catjang Cowpeas with Salt

Cowpeas, catjang, mature seeds, cooked, boiled, with salt.

Macros Ratio

Protein Fat Carbs

27%

68%

14 oz ▼

Macro Nutrients

Boiled Catjang Cowpeas with Salt

Energy464 kcal

16%

Boiled Catjang Cowpeas with Salt have 464.36481 kcal of Energy per 14 ounces, which is 16% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat2.8 g

2.9%

Boiled Catjang Cowpeas with Salt have 2.8179403 g of Fat per 14 ounces, which is 2.9% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.73 g

2.3%

Boiled Catjang Cowpeas with Salt have 0.73425205 g of Saturated Fat per 14 ounces, which is 2.3% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.44 g

27.5%

Boiled Catjang Cowpeas with Salt have 0.44055123 g of Omega 3 per 14 ounces, which is 27.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.76 g

4.5%

Boiled Catjang Cowpeas with Salt have 0.76203456 g of Omega 6 per 14 ounces, which is 4.5% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled Catjang 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

Carbohydrate80.6 g

62%

Boiled Catjang Cowpeas with Salt 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

Sugars

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

No information available

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

Fiber14.3 g

37.6%

Boiled Catjang Cowpeas with Salt have 14.288148 g of Fiber per 14 ounces, which is 37.6% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein32.3 g

57.6%

Boiled Catjang Cowpeas with Salt have 32.2674009 g of Protein per 14 ounces, which is 57.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Catjang Cowpeas with Salt

Vitamin A3.97 μg

0.44%

RAE, retinol activity equivalents

Boiled Catjang Cowpeas with Salt have 3.96893 μg of Vitamin A per 14 ounces, which is 0.44% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.64 mg

53.6%

Thiamine

Boiled Catjang Cowpeas with Salt have 0.64296666 mg of Vitamin B1 per 14 ounces, which is 53.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.18 mg

14%

Riboflavin

Boiled Catjang Cowpeas with Salt have 0.18257078 mg of Vitamin B2 per 14 ounces, which is 14% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.83 mg

17.7%

Niacin, nicotinic acid, niacinamide

Boiled Catjang Cowpeas with Salt have 2.83381602 mg of Vitamin B3 per 14 ounces, which is 17.7% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.53 mg

30.6%

Pantothenic acid

Boiled Catjang Cowpeas with Salt have 1.53200698 mg of Vitamin B5 per 14 ounces, which is 30.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.37 mg

28%

Pyridoxine

Boiled Catjang Cowpeas with Salt have 0.36514156 mg of Vitamin B6 per 14 ounces, which is 28% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9564 μg

141%

Folates and Folic Acid

Boiled Catjang Cowpeas with Salt have 563.58806 μg of Vitamin B9 per 14 ounces, which is 141% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled Catjang 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 C1.6 mg

1.76%

Ascorbic acid

Boiled Catjang Cowpeas with Salt have 1.587572 mg of Vitamin C per 14 ounces, which is 1.76% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Boiled Catjang 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 E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Boiled Catjang Cowpeas with Salt

Calcium103 mg

10.3%

Boiled Catjang Cowpeas with Salt have 103.19218 mg of Calcium per 14 ounces, which is 10.3% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.08 mg

120%

Boiled Catjang Cowpeas with Salt have 1.07558003 mg of Copper per 14 ounces, which is 120% 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

Iron12 mg

151%

Boiled Catjang Cowpeas with Salt have 12.1052365 mg of Iron per 14 ounces, which is 151% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium381 mg

91%

Boiled Catjang Cowpeas with Salt have 381.01728 mg of Magnesium per 14 ounces, which is 91% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.88 mg

81.6%

Boiled Catjang Cowpeas with Salt have 1.87730389 mg of Manganese per 14 ounces, which is 81.6% 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

Phosphorus564 mg

80.5%

Boiled Catjang Cowpeas with Salt have 563.58806 mg of Phosphorus per 14 ounces, which is 80.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1488 mg

43.8%

Boiled Catjang Cowpeas with Salt have 1488.34875 mg of Potassium per 14 ounces, which is 43.8% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium9.92 μg

18%

Boiled Catjang 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

Sodium1012 mg

67.5%

Boiled Catjang Cowpeas with Salt have 1012.07715 mg of Sodium per 14 ounces, which is 67.5% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc7.42 mg

67.5%

Boiled Catjang Cowpeas with Salt have 7.4218991 mg of Zinc per 14 ounces, which is 67.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water277 g

7.48%

Boiled Catjang Cowpeas with Salt have 276.634421 g of Water per 14 ounces, which is 7.48% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Boiled Catjang Cowpeas with Salt:

14 ounces of Boiled Catjang Cowpeas with Salt has outstanding amounts of Vitamin B9.
It is an excellent source of Vitamin B1, Vitamin B5 and Vitamin B6.
It also has a good amount of Vitamin B2 and Vitamin B3.
While 14 ounces of product has trace amounts of Vitamin C, it has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 14 ounces of Boiled Catjang Cowpeas with Salt:

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

Macronutrients in 14 ounces of Boiled Catjang Cowpeas with Salt:

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

Compare Boiled Catjang Cowpeas with Salt with:

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Food Info

Nutrients in 14 ounces of Boiled Catjang Cowpeas with Salt

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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