Nutrients in 1 kilogram of Boiled Leafy Tips Cowpeas

Boiled and Drained Leafy Tips Cowpeas.

Macros Ratio

Protein Fat Carbs

61%

36%

1 kg ▼

Macro Nutrients

Boiled Leafy Tips Cowpeas

Energy220 kcal

7.6%

Boiled and Drained Leafy Tips Cowpeas have 220 kcal of Energy per 1 kilogram, which is 7.6% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1 g

1.03%

Boiled and Drained Leafy Tips Cowpeas have 1 g of Fat per 1 kilogram, which is 1.03% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.26 g

0.81%

Boiled and Drained Leafy Tips Cowpeas have 0.26 g of Saturated Fat per 1 kilogram, which is 0.81% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.17 g

10.6%

Boiled and Drained Leafy Tips Cowpeas have 0.17 g of Omega 3 per 1 kilogram, which is 10.6% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.24 g

1.4%

Boiled and Drained Leafy Tips Cowpeas have 0.24 g of Omega 6 per 1 kilogram, which is 1.4% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled and Drained Leafy Tips 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

Carbohydrate28 g

21.5%

Boiled and Drained Leafy Tips Cowpeas have 28 g of Carbohydrate per 1 kilogram, which is 21.5% 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

Protein46.7 g

83.4%

Boiled and Drained Leafy Tips Cowpeas have 46.7 g of Protein per 1 kilogram, which is 83.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Leafy Tips Cowpeas

Vitamin A290 μg

32.2%

RAE, retinol activity equivalents

Boiled and Drained Leafy Tips Cowpeas have 290 μg of Vitamin A per 1 kilogram, which is 32.2% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B12.56 mg

213%

Thiamine

Boiled and Drained Leafy Tips Cowpeas have 2.56 mg of Vitamin B1 per 1 kilogram, which is 213% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.42 mg

109%

Riboflavin

Boiled and Drained Leafy Tips Cowpeas have 1.42 mg of Vitamin B2 per 1 kilogram, which is 109% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B310 mg

63%

Niacin, nicotinic acid, niacinamide

Boiled and Drained Leafy Tips Cowpeas have 10.08 mg of Vitamin B3 per 1 kilogram, which is 63% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.46 mg

9.2%

Pantothenic acid

Boiled and Drained Leafy Tips Cowpeas have 0.46 mg of Vitamin B5 per 1 kilogram, which is 9.2% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.35 mg

104%

Pyridoxine

Boiled and Drained Leafy Tips Cowpeas have 1.35 mg of Vitamin B6 per 1 kilogram, which is 104% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9600 μg

150%

Folates and Folic Acid

Boiled and Drained Leafy Tips Cowpeas have 600 μg of Vitamin B9 per 1 kilogram, which is 150% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled and Drained Leafy Tips 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 C184 mg

204%

Ascorbic acid

Boiled and Drained Leafy Tips Cowpeas have 184 mg of Vitamin C per 1 kilogram, which is 204% 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 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 Leafy Tips Cowpeas

Calcium690 mg

69%

Boiled and Drained Leafy Tips Cowpeas have 690 mg of Calcium per 1 kilogram, which is 69% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.54 mg

171%

Boiled and Drained Leafy Tips Cowpeas have 1.54 mg of Copper per 1 kilogram, which is 171% 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

Iron11 mg

136%

Boiled and Drained Leafy Tips Cowpeas have 10.9 mg of Iron per 1 kilogram, which is 136% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium620 mg

148%

Boiled and Drained Leafy Tips Cowpeas have 620 mg of Magnesium per 1 kilogram, which is 148% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese4.12 mg

179%

Boiled and Drained Leafy Tips Cowpeas have 4.12 mg of Manganese per 1 kilogram, which is 179% 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

Phosphorus420 mg

60%

Boiled and Drained Leafy Tips Cowpeas have 420 mg of Phosphorus per 1 kilogram, which is 60% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium3510 mg

103%

Boiled and Drained Leafy Tips Cowpeas have 3510 mg of Potassium per 1 kilogram, which is 103% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium9 μg

16.4%

Boiled and Drained Leafy Tips Cowpeas have 9 μg of Selenium per 1 kilogram, which is 16.4% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium60 mg

Boiled and Drained Leafy Tips Cowpeas have 60 mg of Sodium per 1 kilogram, which is 4% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.4 mg

22%

Boiled and Drained Leafy Tips Cowpeas have 2.4 mg of Zinc per 1 kilogram, which is 22% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water913 g

24.7%

Boiled and Drained Leafy Tips Cowpeas have 913 g of Water per 1 kilogram, which is 24.7% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 kilogram of Boiled and Drained Leafy Tips Cowpeas:

1 kilogram of Boiled Leafy Tips Cowpeas has outstanding amounts of Vitamin B1, Vitamin B2, Vitamin B6, Vitamin B9 and Vitamin C.
It is an excellent source of Vitamin A and Vitamin B3.
It also has a good amount of Vitamin B5.
It has no Vitamin B12 and Vitamin D.

Minerals in 1 kilogram of Boiled and Drained Leafy Tips Cowpeas:

1 kilogram of Boiled Leafy Tips Cowpeas has outstanding amounts of Copper, Iron, Magnesium, Manganese and Potassium.
It is an excellent source of Calcium, Phosphorus and Zinc.
It also has a good amount of Selenium.
This vegetable has some Sodium.

Macronutrients in 1 kilogram of Boiled and Drained Leafy Tips Cowpeas:

1 kilogram of Boiled Leafy Tips Cowpeas has outstanding amounts of Protein.
It is an excellent source of Carbohydrate.
It also has a good amount of Omega 3.
The product has trace amounts of Fat, Saturated Fat and Omega 6.

Compare Boiled and Drained Leafy Tips Cowpeas with:

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

Food Info

Nutrients in 1 kilogram of Boiled Leafy Tips Cowpeas

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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