Nutrients in 1 kilogram of Boiled Catjang Cowpeas

Cowpeas, catjang, mature seeds, cooked, boiled, without salt.

Macros Ratio

Protein Fat Carbs

27%

68%

1 kg ▼

Macro Nutrients

Boiled Catjang Cowpeas

Energy1170 kcal

40.3%

Boiled Catjang Cowpeas have 1170 kcal of Energy per 1 kilogram, which is 40.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat7.1 g

7.3%

Boiled Catjang Cowpeas have 7.1 g of Fat per 1 kilogram, which is 7.3% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.85 g

5.8%

Boiled Catjang Cowpeas have 1.85 g of Saturated Fat per 1 kilogram, which is 5.8% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 31.1 g

69.4%

Boiled Catjang Cowpeas have 1.11 g of Omega 3 per 1 kilogram, which is 69.4% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.92 g

11.3%

Boiled Catjang Cowpeas have 1.92 g of Omega 6 per 1 kilogram, which is 11.3% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled Catjang Cowpeas have 0 mg of Cholesterol per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate203 g

156%

Boiled Catjang Cowpeas have 203.2 g of Carbohydrate per 1 kilogram, which is 156% 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

Fiber36 g

95%

Boiled Catjang Cowpeas have 36 g of Fiber per 1 kilogram, which is 95% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein81.3 g

145%

Boiled Catjang Cowpeas have 81.3 g of Protein per 1 kilogram, which is 145% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Catjang Cowpeas

Vitamin A10 μg

1.1%

RAE, retinol activity equivalents

Boiled Catjang Cowpeas have 10 μg of Vitamin A per 1 kilogram, which is 1.1% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.62 mg

135%

Thiamine

Boiled Catjang Cowpeas have 1.62 mg of Vitamin B1 per 1 kilogram, which is 135% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.46 mg

35.4%

Riboflavin

Boiled Catjang Cowpeas have 0.46 mg of Vitamin B2 per 1 kilogram, which is 35.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B37.14 mg

44.6%

Niacin, nicotinic acid, niacinamide

Boiled Catjang Cowpeas have 7.14 mg of Vitamin B3 per 1 kilogram, which is 44.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B53.86 mg

77.2%

Pantothenic acid

Boiled Catjang Cowpeas have 3.86 mg of Vitamin B5 per 1 kilogram, which is 77.2% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.92 mg

70.8%

Pyridoxine

Boiled Catjang Cowpeas have 0.92 mg of Vitamin B6 per 1 kilogram, which is 70.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B91420 μg

355%

Folates and Folic Acid

Boiled Catjang Cowpeas have 1420 μg of Vitamin B9 per 1 kilogram, which is 355% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled Catjang Cowpeas have 0 μg of Vitamin B12 per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C4 mg

4.44%

Ascorbic acid

Boiled Catjang Cowpeas have 4 mg of Vitamin C per 1 kilogram, which is 4.44% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Boiled Catjang Cowpeas have 0 IU of Vitamin D per 1 kilogram, 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

Calcium260 mg

26%

Boiled Catjang Cowpeas have 260 mg of Calcium per 1 kilogram, which is 26% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper2.7 mg

301%

Boiled Catjang Cowpeas have 2.71 mg of Copper per 1 kilogram, which is 301% 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

Iron30.5 mg

381%

Boiled Catjang Cowpeas have 30.5 mg of Iron per 1 kilogram, which is 381% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium960 mg

229%

Boiled Catjang Cowpeas have 960 mg of Magnesium per 1 kilogram, which is 229% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese4.73 mg

206%

Boiled Catjang Cowpeas have 4.73 mg of Manganese per 1 kilogram, which is 206% 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

Phosphorus1420 mg

203%

Boiled Catjang Cowpeas have 1420 mg of Phosphorus per 1 kilogram, which is 203% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium3750 mg

110%

Boiled Catjang Cowpeas have 3750 mg of Potassium per 1 kilogram, which is 110% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium25 μg

45.5%

Boiled Catjang Cowpeas have 25 μg of Selenium per 1 kilogram, which is 45.5% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium190 mg

12.7%

Boiled Catjang Cowpeas have 190 mg of Sodium per 1 kilogram, which is 12.7% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc18.7 mg

170%

Boiled Catjang Cowpeas have 18.7 mg of Zinc per 1 kilogram, which is 170% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water697 g

19%

Boiled Catjang Cowpeas have 697 g of Water per 1 kilogram, which is 19% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 kilogram of Boiled Catjang Cowpeas:

1 kilogram of Boiled Catjang Cowpeas has outstanding amounts of Vitamin B1 and Vitamin B9.
It is an excellent source of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6.
It also has some Vitamin C.
While 1 kilogram of product has trace amounts of Vitamin A, it has no Vitamin B12 and Vitamin D.

Minerals in 1 kilogram of Boiled Catjang Cowpeas:

1 kilogram of Boiled Catjang 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 a good amount of Sodium.

Macronutrients in 1 kilogram of Boiled Catjang Cowpeas:

1 kilogram of Boiled Catjang Cowpeas has outstanding amounts of Carbohydrate, Fiber and Protein.
It is an excellent source of Omega 3.
It also has a good amount of Fat and Omega 6.
This legume has some Saturated Fat.

Compare Boiled Catjang Cowpeas with:

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

Food Info

Nutrients in 1 kilogram of Boiled Catjang Cowpeas

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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