Nutrients in 14 ounces of Boiled Leafy Tips Cowpeas with Salt

Boiled and Drained Leafy Tips Cowpeas with Salt.

Macros Ratio

Protein Fat Carbs

61%

36%

14 oz ▼

Macro Nutrients

Boiled Leafy Tips Cowpeas with Salt

Energy87.3 kcal

Boiled and Drained Leafy Tips Cowpeas with Salt have 87.31646 kcal of Energy per 14 ounces, which is 3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.4 g

0.41%

Boiled and Drained Leafy Tips Cowpeas with Salt have 0.396893 g of Fat per 14 ounces, which is 0.41% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.1 g

0.32%

Boiled and Drained Leafy Tips Cowpeas with Salt have 0.10319218 g of Saturated Fat per 14 ounces, which is 0.32% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.067 g

4.2%

Boiled and Drained Leafy Tips Cowpeas with Salt have 0.06747181 g of Omega 3 per 14 ounces, which is 4.2% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.095 g

0.56%

Boiled and Drained Leafy Tips Cowpeas with Salt have 0.09525432 g of Omega 6 per 14 ounces, which is 0.56% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled and Drained Leafy Tips 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

Carbohydrate11 g

8.55%

Boiled and Drained Leafy Tips Cowpeas with Salt have 11.113004 g of Carbohydrate per 14 ounces, which is 8.55% 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

Fiber

No information available

Protein18.5 g

33%

Boiled and Drained Leafy Tips Cowpeas with Salt have 18.5349031 g of Protein per 14 ounces, which is 33% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Leafy Tips Cowpeas with Salt

Vitamin A115 μg

12.8%

RAE, retinol activity equivalents

Boiled and Drained Leafy Tips Cowpeas with Salt have 115.09897 μg of Vitamin A per 14 ounces, which is 12.8% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11 mg

84.7%

Thiamine

Boiled and Drained Leafy Tips Cowpeas with Salt have 1.01604608 mg of Vitamin B1 per 14 ounces, which is 84.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.56 mg

43.4%

Riboflavin

Boiled and Drained Leafy Tips Cowpeas with Salt have 0.56358806 mg of Vitamin B2 per 14 ounces, which is 43.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B34 mg

25%

Niacin, nicotinic acid, niacinamide

Boiled and Drained Leafy Tips Cowpeas with Salt have 4.00068144 mg of Vitamin B3 per 14 ounces, which is 25% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.18 mg

3.65%

Pantothenic acid

Boiled and Drained Leafy Tips Cowpeas with Salt have 0.18257078 mg of Vitamin B5 per 14 ounces, which is 3.65% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.54 mg

41.2%

Pyridoxine

Boiled and Drained Leafy Tips Cowpeas with Salt have 0.53580555 mg of Vitamin B6 per 14 ounces, which is 41.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9238 μg

59.5%

Folates and Folic Acid

Boiled and Drained Leafy Tips Cowpeas with Salt have 238.1358 μg of Vitamin B9 per 14 ounces, which is 59.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled and Drained Leafy Tips 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 C73 mg

81%

Ascorbic acid

Boiled and Drained Leafy Tips Cowpeas with Salt have 73.028312 mg of Vitamin C per 14 ounces, which is 81% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Boiled and Drained Leafy Tips 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 Leafy Tips Cowpeas with Salt

Calcium274 mg

27.4%

Boiled and Drained Leafy Tips Cowpeas with Salt have 273.85617 mg of Calcium per 14 ounces, which is 27.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.61 mg

68%

Boiled and Drained Leafy Tips Cowpeas with Salt have 0.61121522 mg of Copper per 14 ounces, which is 68% 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

Iron4.33 mg

54%

Boiled and Drained Leafy Tips Cowpeas with Salt have 4.3261337 mg of Iron per 14 ounces, which is 54% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium246 mg

58.6%

Boiled and Drained Leafy Tips Cowpeas with Salt have 246.07366 mg of Magnesium per 14 ounces, which is 58.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.64 mg

71%

Boiled and Drained Leafy Tips Cowpeas with Salt have 1.63519916 mg of Manganese per 14 ounces, which is 71% 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

Phosphorus167 mg

24%

Boiled and Drained Leafy Tips Cowpeas with Salt have 166.69506 mg of Phosphorus per 14 ounces, which is 24% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1393 mg

41%

Boiled and Drained Leafy Tips Cowpeas with Salt have 1393.09443 mg of Potassium per 14 ounces, which is 41% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium3.57 μg

6.5%

Boiled and Drained Leafy Tips Cowpeas with Salt have 3.572037 μg of Selenium per 14 ounces, which is 6.5% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium960 mg

64%

Boiled and Drained Leafy Tips Cowpeas with Salt have 960.48106 mg of Sodium per 14 ounces, which is 64% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.95 mg

8.66%

Boiled and Drained Leafy Tips Cowpeas with Salt have 0.9525432 mg of Zinc per 14 ounces, which is 8.66% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water362 g

9.8%

Boiled and Drained Leafy Tips Cowpeas with Salt have 362.363309 g of Water per 14 ounces, which is 9.8% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

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

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

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

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

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

14 ounces of Boiled Leafy Tips Cowpeas with Salt is an excellent source of Protein.
It has a good amount of Carbohydrate.
It also has some Omega 3.
It has no Fat, Saturated Fat and Omega 6.

Compare Boiled and Drained Leafy Tips Cowpeas with Salt with:

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Food Info

Nutrients in 14 ounces of Boiled Leafy Tips Cowpeas with Salt

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Boiled and Drained Leafy Tips Cowpeas with Salt with: