Nutrients in 14 ounces of Boiled Young Pods With Seeds Cowpeas

Boiled and Drained Young Pods With Seeds Cowpeas.

Macros Ratio

Protein Fat Carbs

25%

68%

14 oz ▼

Macro Nutrients

Boiled Young Pods With Seeds Cowpeas

Energy135 kcal

4.65%

Boiled and Drained Young Pods With Seeds Cowpeas have 134.94362 kcal of Energy per 14 ounces, which is 4.65% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.2 g

1.23%

Boiled and Drained Young Pods With Seeds Cowpeas have 1.190679 g of Fat per 14 ounces, which is 1.23% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.31 g

0.98%

Boiled and Drained Young Pods With Seeds Cowpeas have 0.31354547 g of Saturated Fat per 14 ounces, which is 0.98% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.21 g

13%

Boiled and Drained Young Pods With Seeds Cowpeas have 0.20638436 g of Omega 3 per 14 ounces, which is 13% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.29 g

1.7%

Boiled and Drained Young Pods With Seeds Cowpeas have 0.28576296 g of Omega 6 per 14 ounces, which is 1.7% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled and Drained Young Pods With Seeds 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

Carbohydrate27.8 g

21.4%

Boiled and Drained Young Pods With Seeds Cowpeas have 27.78251 g of Carbohydrate per 14 ounces, which is 21.4% 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

Protein10.3 g

18.4%

Boiled and Drained Young Pods With Seeds Cowpeas have 10.319218 g of Protein per 14 ounces, which is 18.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Young Pods With Seeds Cowpeas

Vitamin A278 μg

31%

RAE, retinol activity equivalents

Boiled and Drained Young Pods With Seeds Cowpeas have 277.8251 μg of Vitamin A per 14 ounces, which is 31% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.36 mg

29.8%

Thiamine

Boiled and Drained Young Pods With Seeds Cowpeas have 0.3572037 mg of Vitamin B1 per 14 ounces, which is 29.8% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.36 mg

27.5%

Riboflavin

Boiled and Drained Young Pods With Seeds Cowpeas have 0.3572037 mg of Vitamin B2 per 14 ounces, which is 27.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.18 mg

20%

Niacin, nicotinic acid, niacinamide

Boiled and Drained Young Pods With Seeds Cowpeas have 3.175144 mg of Vitamin B3 per 14 ounces, which is 20% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.53 mg

50.6%

Pantothenic acid

Boiled and Drained Young Pods With Seeds Cowpeas have 2.53217734 mg of Vitamin B5 per 14 ounces, which is 50.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.49 mg

37.6%

Pyridoxine

Boiled and Drained Young Pods With Seeds Cowpeas have 0.48817839 mg of Vitamin B6 per 14 ounces, which is 37.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9103 μg

25.8%

Folates and Folic Acid

Boiled and Drained Young Pods With Seeds Cowpeas have 103.19218 μg of Vitamin B9 per 14 ounces, which is 25.8% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled and Drained Young Pods With Seeds 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 C67.5 mg

75%

Ascorbic acid

Boiled and Drained Young Pods With Seeds Cowpeas have 67.47181 mg of Vitamin C per 14 ounces, which is 75% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Boiled and Drained Young Pods With Seeds 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

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Boiled Young Pods With Seeds Cowpeas

Calcium218 mg

22%

Boiled and Drained Young Pods With Seeds Cowpeas have 218.29115 mg of Calcium per 14 ounces, which is 22% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.28 mg

31.3%

Boiled and Drained Young Pods With Seeds Cowpeas have 0.28179403 mg of Copper per 14 ounces, which is 31.3% 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

Iron2.78 mg

34.7%

Boiled and Drained Young Pods With Seeds Cowpeas have 2.778251 mg of Iron per 14 ounces, which is 34.7% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium163 mg

38.7%

Boiled and Drained Young Pods With Seeds Cowpeas have 162.72613 mg of Magnesium per 14 ounces, which is 38.7% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.87 mg

37.8%

Boiled and Drained Young Pods With Seeds Cowpeas have 0.86919567 mg of Manganese per 14 ounces, which is 37.8% 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

Phosphorus194 mg

27.8%

Boiled and Drained Young Pods With Seeds Cowpeas have 194.47757 mg of Phosphorus per 14 ounces, which is 27.8% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium778 mg

23%

Boiled and Drained Young Pods With Seeds Cowpeas have 777.91028 mg of Potassium per 14 ounces, which is 23% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2.78 μg

5.05%

Boiled and Drained Young Pods With Seeds Cowpeas have 2.778251 μg of Selenium per 14 ounces, which is 5.05% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium12 mg

0.79%

Boiled and Drained Young Pods With Seeds Cowpeas have 11.90679 mg of Sodium per 14 ounces, which is 0.79% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.95 mg

8.66%

Boiled and Drained Young Pods With Seeds Cowpeas 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

Water355 g

9.6%

Boiled and Drained Young Pods With Seeds Cowpeas have 355.219235 g of Water per 14 ounces, which is 9.6% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Boiled and Drained Young Pods With Seeds Cowpeas:

14 ounces of Boiled Young Pods With Seeds Cowpeas is an excellent source of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C.
It has a good amount of Vitamin B3.
It has no Vitamin B12 and Vitamin D.

Minerals in 14 ounces of Boiled and Drained Young Pods With Seeds Cowpeas:

14 ounces of Boiled Young Pods With Seeds Cowpeas is an excellent source of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus and Potassium.
It has a good amount of Zinc.
It also has some Selenium.
The product has trace amounts of Sodium.

Macronutrients in 14 ounces of Boiled and Drained Young Pods With Seeds Cowpeas:

14 ounces of Boiled Young Pods With Seeds Cowpeas is an excellent source of Carbohydrate.
It has a good amount of Omega 3 and Protein.
The product has trace amounts of Fat, Saturated Fat and Omega 6.

Compare Boiled and Drained Young Pods With Seeds Cowpeas with:

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Food Info

Nutrients in 14 ounces of Boiled Young Pods With Seeds Cowpeas

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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