Nutrients in 1 kilogram of Young Pods With Seeds Cowpeas

Raw Young Pods With Seeds Cowpeas (Vigna unguiculata subsp. unguiculata).

Macros Ratio

Protein Fat Carbs

24%

71%

1 kg ▼

Macro Nutrients

Young Pods With Seeds Cowpeas

Energy440 kcal

15%

Raw Young Pods With Seeds Cowpeas have 440 kcal of Energy per 1 kilogram, which is 15% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat3 g

3.1%

Raw Young Pods With Seeds Cowpeas have 3 g of Fat per 1 kilogram, which is 3.1% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.79 g

2.47%

Raw Young Pods With Seeds Cowpeas have 0.79 g of Saturated Fat per 1 kilogram, which is 2.47% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.52 g

32.5%

Raw Young Pods With Seeds Cowpeas have 0.52 g of Omega 3 per 1 kilogram, which is 32.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.72 g

4.24%

Raw Young Pods With Seeds Cowpeas have 0.72 g of Omega 6 per 1 kilogram, which is 4.24% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Young Pods With Seeds 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

Carbohydrate95 g

73%

Raw Young Pods With Seeds Cowpeas have 95 g of Carbohydrate per 1 kilogram, which is 73% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars50.4 g

69.5%

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

Raw Young Pods With Seeds Cowpeas have 50.4 g of Sugars per 1 kilogram, which is 69.5% 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

Fiber33 g

87%

Raw Young Pods With Seeds Cowpeas have 33 g of Fiber per 1 kilogram, which is 87% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein33 g

59%

Raw Young Pods With Seeds Cowpeas have 33 g of Protein per 1 kilogram, which is 59% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Young Pods With Seeds Cowpeas

Vitamin A680 μg

75.6%

RAE, retinol activity equivalents

Raw Young Pods With Seeds Cowpeas have 680 μg of Vitamin A per 1 kilogram, which is 75.6% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A

Vitamin B11.5 mg

125%

Thiamine

Raw Young Pods With Seeds Cowpeas have 1.5 mg of Vitamin B1 per 1 kilogram, which is 125% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1

Vitamin B21.4 mg

108%

Riboflavin

Raw Young Pods With Seeds Cowpeas have 1.4 mg of Vitamin B2 per 1 kilogram, which is 108% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2

Vitamin B312 mg

75%

Niacin, nicotinic acid, niacinamide

Raw Young Pods With Seeds Cowpeas have 12 mg of Vitamin B3 per 1 kilogram, which is 75% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B59.45 mg

189%

Pantothenic acid

Raw Young Pods With Seeds Cowpeas have 9.45 mg of Vitamin B5 per 1 kilogram, which is 189% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B61.73 mg

133%

Pyridoxine

Raw Young Pods With Seeds Cowpeas have 1.73 mg of Vitamin B6 per 1 kilogram, which is 133% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9530 μg

133%

Folates and Folic Acid

Raw Young Pods With Seeds Cowpeas have 530 μg of Vitamin B9 per 1 kilogram, which is 133% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Young Pods With Seeds 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
Buy Vegan Vitamin B12

Vitamin C330 mg

367%

Ascorbic acid

Raw Young Pods With Seeds Cowpeas have 330 mg of Vitamin C per 1 kilogram, which is 367% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Young Pods With Seeds 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
Buy Vegan Vitamin D

Vitamin E4.9 mg

32.7%

Tocopherols and Tocotrienols

Raw Young Pods With Seeds Cowpeas have 4.9 mg of Vitamin E per 1 kilogram, which is 32.7% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K315 μg

263%

Phytomenadione or phylloquinone

Raw Young Pods With Seeds Cowpeas have 315 μg of Vitamin K per 1 kilogram, which is 263% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Young Pods With Seeds Cowpeas

Calcium650 mg

65%

Raw Young Pods With Seeds Cowpeas have 650 mg of Calcium per 1 kilogram, which is 65% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1 mg

111%

Raw Young Pods With Seeds Cowpeas have 1 mg of Copper per 1 kilogram, which is 111% 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

Iron10 mg

125%

Raw Young Pods With Seeds Cowpeas have 10 mg of Iron per 1 kilogram, which is 125% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium580 mg

138%

Raw Young Pods With Seeds Cowpeas have 580 mg of Magnesium per 1 kilogram, which is 138% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese3.08 mg

134%

Raw Young Pods With Seeds Cowpeas have 3.08 mg of Manganese per 1 kilogram, which is 134% 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

Phosphorus650 mg

93%

Raw Young Pods With Seeds Cowpeas have 650 mg of Phosphorus per 1 kilogram, which is 93% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium2150 mg

63.2%

Raw Young Pods With Seeds Cowpeas have 2150 mg of Potassium per 1 kilogram, which is 63.2% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium9 μg

16.4%

Raw Young Pods With Seeds 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

Sodium40 mg

2.67%

Raw Young Pods With Seeds 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

Zinc3.4 mg

31%

Raw Young Pods With Seeds Cowpeas have 3.4 mg of Zinc per 1 kilogram, which is 31% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water860 g

23.2%

Raw Young Pods With Seeds Cowpeas have 860 g of Water per 1 kilogram, which is 23.2% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 kilogram of Raw Young Pods With Seeds Cowpeas:

1 kilogram of Young Pods With Seeds Cowpeas has outstanding amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K.
It is an excellent source of Vitamin A, Vitamin B3 and Vitamin E.
It has no Vitamin B12 and Vitamin D.

Minerals in 1 kilogram of Raw Young Pods With Seeds Cowpeas:

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

Macronutrients in 1 kilogram of Raw Young Pods With Seeds Cowpeas:

1 kilogram of Young Pods With Seeds Cowpeas has outstanding amounts of Fiber.
It is an excellent source of Omega 3, Carbohydrate, Sugars and Protein.
It also has some Fat, Saturated Fat and Omega 6.

Compare Raw Young Pods With Seeds Cowpeas with:

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

Food Info

Nutrients in 1 kilogram of Young Pods With Seeds Cowpeas

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Young Pods With Seeds Cowpeas with: