Nutrients in 1 kilogram of Boiled Common Cowpeas

Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt, also known as black eyed peas, black-eyed pea.

Macros Ratio

Protein Fat Carbs

26%

70%

1 kg ▼

Macro Nutrients

Boiled Common Cowpeas

Energy1160 kcal

40%

Boiled Common Cowpeas have 1160 kcal of Energy per 1 kilogram, which is 40% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat5.3 g

5.46%

Boiled Common Cowpeas have 5.3 g of Fat per 1 kilogram, which is 5.46% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.38 g

4.3%

Boiled Common Cowpeas have 1.38 g of Saturated Fat per 1 kilogram, which is 4.3% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.83 g

52%

Boiled Common Cowpeas have 0.83 g of Omega 3 per 1 kilogram, which is 52% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.43 g

8.4%

Boiled Common Cowpeas have 1.43 g of Omega 6 per 1 kilogram, which is 8.4% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled Common 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

Carbohydrate208 g

160%

Boiled Common Cowpeas have 207.6 g of Carbohydrate per 1 kilogram, which is 160% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars33 g

45.5%

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

Boiled Common Cowpeas have 33 g of Sugars per 1 kilogram, which is 45.5% 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

Fiber65 g

171%

Boiled Common Cowpeas have 65 g of Fiber per 1 kilogram, which is 171% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein77.3 g

138%

Boiled Common Cowpeas have 77.3 g of Protein per 1 kilogram, which is 138% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Common Cowpeas

Vitamin A10 μg

1.1%

RAE, retinol activity equivalents

Boiled Common 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 B12.02 mg

168%

Thiamine

Boiled Common Cowpeas have 2.02 mg of Vitamin B1 per 1 kilogram, which is 168% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.55 mg

42.3%

Riboflavin

Boiled Common Cowpeas have 0.55 mg of Vitamin B2 per 1 kilogram, which is 42.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B34.95 mg

31%

Niacin, nicotinic acid, niacinamide

Boiled Common Cowpeas have 4.95 mg of Vitamin B3 per 1 kilogram, which is 31% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B54.1 mg

82.2%

Pantothenic acid

Boiled Common Cowpeas have 4.11 mg of Vitamin B5 per 1 kilogram, which is 82.2% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61 mg

77%

Pyridoxine

Boiled Common Cowpeas have 1 mg of Vitamin B6 per 1 kilogram, which is 77% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B92080 μg

520%

Folates and Folic Acid

Boiled Common Cowpeas have 2080 μg of Vitamin B9 per 1 kilogram, which is 520% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled Common 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 Common 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 Common 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 E2.8 mg

18.7%

Tocopherols and Tocotrienols

Boiled Common Cowpeas have 2.8 mg of Vitamin E per 1 kilogram, which is 18.7% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K17 μg

14%

Phytomenadione or phylloquinone

Boiled Common Cowpeas have 17 μg of Vitamin K per 1 kilogram, which is 14% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Common Cowpeas

Calcium240 mg

24%

Boiled Common Cowpeas have 240 mg of Calcium per 1 kilogram, which is 24% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper2.68 mg

298%

Boiled Common Cowpeas have 2.68 mg of Copper per 1 kilogram, which is 298% 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

Iron25 mg

314%

Boiled Common Cowpeas have 25.1 mg of Iron per 1 kilogram, which is 314% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium530 mg

126%

Boiled Common Cowpeas have 530 mg of Magnesium per 1 kilogram, which is 126% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese4.75 mg

207%

Boiled Common Cowpeas have 4.75 mg of Manganese per 1 kilogram, which is 207% 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

Phosphorus1560 mg

223%

Boiled Common Cowpeas have 1560 mg of Phosphorus per 1 kilogram, which is 223% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium2780 mg

81.8%

Boiled Common Cowpeas have 2780 mg of Potassium per 1 kilogram, which is 81.8% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium25 μg

45.5%

Boiled Common 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

Sodium40 mg

2.67%

Boiled Common Cowpeas have 40 mg of Sodium per 1 kilogram, which is 2.67% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc13 mg

117%

Boiled Common Cowpeas have 12.9 mg of Zinc per 1 kilogram, which is 117% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water700 g

19%

Boiled Common Cowpeas have 700.4 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 Common Cowpeas:

1 kilogram of Boiled Common Cowpeas has outstanding amounts of Vitamin B1, Vitamin B5 and Vitamin B9.
It is an excellent source of Vitamin B2, Vitamin B3 and Vitamin B6.
It also has a good amount of Vitamin E and Vitamin K.
This legume 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 Common Cowpeas:

1 kilogram of Boiled 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 1 kilogram of Boiled Common Cowpeas:

1 kilogram of Boiled 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 Boiled Common Cowpeas with:

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

Food Info

Nutrients in 1 kilogram of Boiled Common Cowpeas

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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