Nutrients in 14 ounces of Common Cowpeas

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

Macros Ratio

Protein Fat Carbs

27%

70%

14 oz ▼

Macro Nutrients

Common Cowpeas

Energy1334 kcal

46%

Raw Common Cowpeas have 1333.56048 kcal of Energy per 14 ounces, which is 46% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat5 g

5.16%

Raw Common Cowpeas have 5.0008518 g of Fat per 14 ounces, which is 5.16% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.3 g

4.1%

Raw Common Cowpeas have 1.31371583 g of Saturated Fat per 14 ounces, which is 4.1% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.79 g

49.4%

Raw Common Cowpeas have 0.78981707 g of Omega 3 per 14 ounces, which is 49.4% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.36 g

Raw Common Cowpeas have 1.36134299 g of Omega 6 per 14 ounces, which is 8% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Common 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

Carbohydrate238 g

183%

Raw Common Cowpeas have 238.2548679 g of Carbohydrate per 14 ounces, which is 183% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars27.4 g

37.8%

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

Raw Common Cowpeas have 27.385617 g of Sugars per 14 ounces, which is 37.8% 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

Fiber42 g

111%

Raw Common Cowpeas have 42.070658 g of Fiber per 14 ounces, which is 111% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein93 g

167%

Raw Common Cowpeas have 93.3492336 g of Protein per 14 ounces, which is 167% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Common Cowpeas

Vitamin A12 μg

1.32%

RAE, retinol activity equivalents

Raw Common Cowpeas have 11.90679 μg of Vitamin A per 14 ounces, which is 1.32% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B13.4 mg

282%

Thiamine

Raw Common Cowpeas have 3.38549729 mg of Vitamin B1 per 14 ounces, which is 282% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.9 mg

69%

Riboflavin

Raw Common Cowpeas have 0.89697818 mg of Vitamin B2 per 14 ounces, which is 69% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B38.24 mg

51.5%

Niacin, nicotinic acid, niacinamide

Raw Common Cowpeas have 8.23552975 mg of Vitamin B3 per 14 ounces, which is 51.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B55.95 mg

119%

Pantothenic acid

Raw Common Cowpeas have 5.953395 mg of Vitamin B5 per 14 ounces, which is 119% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.4 mg

109%

Pyridoxine

Raw Common Cowpeas have 1.41690801 mg of Vitamin B6 per 14 ounces, which is 109% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B92512 μg

628%

Folates and Folic Acid

Raw Common Cowpeas have 2512.33269 μg of Vitamin B9 per 14 ounces, which is 628% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Common 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 C5.95 mg

6.6%

Ascorbic acid

Raw Common Cowpeas have 5.953395 mg of Vitamin C per 14 ounces, which is 6.6% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Common 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 E1.55 mg

10.3%

Tocopherols and Tocotrienols

Raw Common Cowpeas have 1.5478827 mg of Vitamin E per 14 ounces, which is 10.3% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K20 μg

16.5%

Phytomenadione or phylloquinone

Raw Common Cowpeas have 19.84465 μg of Vitamin K per 14 ounces, which is 16.5% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Common Cowpeas

Calcium437 mg

43.7%

Raw Common Cowpeas have 436.5823 mg of Calcium per 14 ounces, which is 43.7% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper3.35 mg

373%

Raw Common Cowpeas have 3.35374585 mg of Copper per 14 ounces, which is 373% 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

Iron33 mg

410%

Raw Common Cowpeas have 32.8230511 mg of Iron per 14 ounces, which is 410% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium730 mg

174%

Raw Common Cowpeas have 730.28312 mg of Magnesium per 14 ounces, which is 174% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese6.06 mg

264%

Raw Common Cowpeas have 6.06452504 mg of Manganese per 14 ounces, which is 264% 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

Phosphorus1683 mg

240%

Raw Common Cowpeas have 1682.82632 mg of Phosphorus per 14 ounces, which is 240% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium4413 mg

130%

Raw Common Cowpeas have 4413.45016 mg of Potassium per 14 ounces, which is 130% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium35.7 μg

65%

Raw Common Cowpeas have 35.72037 μg of Selenium per 14 ounces, which is 65% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium63.5 mg

4.23%

Raw Common Cowpeas have 63.50288 mg of Sodium per 14 ounces, which is 4.23% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc13.4 mg

122%

Raw Common Cowpeas have 13.3752941 mg of Zinc per 14 ounces, which is 122% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water47.4 g

1.3%

Raw Common Cowpeas have 47.4287135 g of Water per 14 ounces, which is 1.3% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Raw Common Cowpeas:

14 ounces of Common Cowpeas has outstanding amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin B9.
It is an excellent source of Vitamin B2 and Vitamin B3.
It also has a good amount of Vitamin E and Vitamin K.
This legume has some Vitamin C.
While 14 ounces of product has trace amounts of Vitamin A, it has no Vitamin B12 and Vitamin D.

Minerals in 14 ounces of Raw Common Cowpeas:

14 ounces of Common Cowpeas has outstanding amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc.
It is an excellent source of Calcium and Selenium.
It also has some Sodium.

Macronutrients in 14 ounces of Raw Common Cowpeas:

14 ounces of Common Cowpeas has outstanding amounts of Carbohydrate, Fiber and Protein.
It is an excellent source of Omega 3 and Sugars.
It also has a good amount of Omega 6.
This legume has some Fat and Saturated Fat.

Compare Raw Common Cowpeas with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 14 ounces of Common Cowpeas

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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