Nutrients in 1 kilogram of Leafy Tips Cowpeas

Raw Leafy Tips Cowpeas (Vigna unguiculata subsp. unguiculata).

Macros Ratio

Protein Fat Carbs

43%

51%

1 kg ▼

Macro Nutrients

Leafy Tips Cowpeas

Energy290 kcal

10%

Raw Leafy Tips Cowpeas have 290 kcal of Energy per 1 kilogram, which is 10% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat2.5 g

2.58%

Raw Leafy Tips Cowpeas have 2.5 g of Fat per 1 kilogram, which is 2.58% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.66 g

2.06%

Raw Leafy Tips Cowpeas have 0.66 g of Saturated Fat per 1 kilogram, which is 2.06% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.44 g

27.5%

Raw Leafy Tips Cowpeas have 0.44 g of Omega 3 per 1 kilogram, which is 27.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.6 g

3.53%

Raw Leafy Tips Cowpeas have 0.6 g of Omega 6 per 1 kilogram, which is 3.53% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw 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

Carbohydrate48.2 g

37%

Raw Leafy Tips Cowpeas have 48.2 g of Carbohydrate per 1 kilogram, which is 37% 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

Protein41 g

73.2%

Raw Leafy Tips Cowpeas have 41 g of Protein per 1 kilogram, which is 73.2% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Leafy Tips Cowpeas

Vitamin A360 μg

40%

RAE, retinol activity equivalents

Raw Leafy Tips Cowpeas have 360 μg of Vitamin A per 1 kilogram, which is 40% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B13.54 mg

295%

Thiamine

Raw Leafy Tips Cowpeas have 3.54 mg of Vitamin B1 per 1 kilogram, which is 295% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.75 mg

135%

Riboflavin

Raw Leafy Tips Cowpeas have 1.75 mg of Vitamin B2 per 1 kilogram, which is 135% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B311 mg

70%

Niacin, nicotinic acid, niacinamide

Raw Leafy Tips Cowpeas have 11.2 mg of Vitamin B3 per 1 kilogram, which is 70% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.6 mg

12%

Pantothenic acid

Raw Leafy Tips Cowpeas have 0.6 mg of Vitamin B5 per 1 kilogram, which is 12% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.77 mg

136%

Pyridoxine

Raw Leafy Tips Cowpeas have 1.77 mg of Vitamin B6 per 1 kilogram, which is 136% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B91010 μg

253%

Folates and Folic Acid

Raw Leafy Tips Cowpeas have 1010 μg of Vitamin B9 per 1 kilogram, which is 253% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw 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 C360 mg

400%

Ascorbic acid

Raw Leafy Tips Cowpeas have 360 mg of Vitamin C per 1 kilogram, which is 400% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw 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

Leafy Tips Cowpeas

Calcium630 mg

63%

Raw Leafy Tips Cowpeas have 630 mg of Calcium per 1 kilogram, which is 63% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.9 mg

212%

Raw Leafy Tips Cowpeas have 1.91 mg of Copper per 1 kilogram, which is 212% 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

Iron19 mg

240%

Raw Leafy Tips Cowpeas have 19.2 mg of Iron per 1 kilogram, which is 240% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium430 mg

102%

Raw Leafy Tips Cowpeas have 430 mg of Magnesium per 1 kilogram, which is 102% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese5.1 mg

221%

Raw Leafy Tips Cowpeas have 5.09 mg of Manganese per 1 kilogram, which is 221% 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

Phosphorus90 mg

13%

Raw Leafy Tips Cowpeas have 90 mg of Phosphorus per 1 kilogram, which is 13% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium4550 mg

134%

Raw Leafy Tips Cowpeas have 4550 mg of Potassium per 1 kilogram, which is 134% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium9 μg

16.4%

Raw 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

Sodium70 mg

4.67%

Raw Leafy Tips Cowpeas have 70 mg of Sodium per 1 kilogram, which is 4.67% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.9 mg

26.4%

Raw Leafy Tips Cowpeas have 2.9 mg of Zinc per 1 kilogram, which is 26.4% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water898 g

24.3%

Raw Leafy Tips Cowpeas have 897.8 g of Water per 1 kilogram, which is 24.3% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 kilogram of Raw Leafy Tips Cowpeas:

1 kilogram of 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 Raw Leafy Tips Cowpeas:

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

Macronutrients in 1 kilogram of Raw Leafy Tips Cowpeas:

1 kilogram of Leafy Tips Cowpeas is an excellent source of Omega 3, Carbohydrate and Protein.
It has some Fat and Omega 6.
The product has trace amounts of Saturated Fat.

Compare Raw Leafy Tips Cowpeas with:

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

Food Info

Nutrients in 1 kilogram of Leafy Tips Cowpeas

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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