Nutrients in 1 pound of Boiled Leafy Tips Cowpeas

Boiled and Drained Leafy Tips Cowpeas.

Macros Ratio

Protein Fat Carbs

61%

36%

1 lb ▼

Macro Nutrients

Boiled Leafy Tips Cowpeas

Energy100 kcal

3.44%

Boiled and Drained Leafy Tips Cowpeas have 99.79024 kcal of Energy per 1 pound, which is 3.44% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.45 g

0.47%

Boiled and Drained Leafy Tips Cowpeas have 0.453592 g of Fat per 1 pound, which is 0.47% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.12 g

0.37%

Boiled and Drained Leafy Tips Cowpeas have 0.11793392 g of Saturated Fat per 1 pound, which is 0.37% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.077 g

4.8%

Boiled and Drained Leafy Tips Cowpeas have 0.07711064 g of Omega 3 per 1 pound, which is 4.8% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.11 g

0.64%

Boiled and Drained Leafy Tips Cowpeas have 0.10886208 g of Omega 6 per 1 pound, which is 0.64% 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 pound, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate12.7 g

9.77%

Boiled and Drained Leafy Tips Cowpeas have 12.700576 g of Carbohydrate per 1 pound, which is 9.77% 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

Protein21 g

38%

Boiled and Drained Leafy Tips Cowpeas have 21.1827464 g of Protein per 1 pound, which is 38% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Leafy Tips Cowpeas

Vitamin A132 μg

14.6%

RAE, retinol activity equivalents

Boiled and Drained Leafy Tips Cowpeas have 131.54168 μg of Vitamin A per 1 pound, which is 14.6% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.16 mg

97%

Thiamine

Boiled and Drained Leafy Tips Cowpeas have 1.16119552 mg of Vitamin B1 per 1 pound, which is 97% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.64 mg

49.5%

Riboflavin

Boiled and Drained Leafy Tips Cowpeas have 0.64410064 mg of Vitamin B2 per 1 pound, which is 49.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B34.57 mg

28.6%

Niacin, nicotinic acid, niacinamide

Boiled and Drained Leafy Tips Cowpeas have 4.57220736 mg of Vitamin B3 per 1 pound, which is 28.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.21 mg

4.17%

Pantothenic acid

Boiled and Drained Leafy Tips Cowpeas have 0.20865232 mg of Vitamin B5 per 1 pound, which is 4.17% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.61 mg

47%

Pyridoxine

Boiled and Drained Leafy Tips Cowpeas have 0.6123492 mg of Vitamin B6 per 1 pound, which is 47% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9272 μg

68%

Folates and Folic Acid

Boiled and Drained Leafy Tips Cowpeas have 272.1552 μg of Vitamin B9 per 1 pound, which is 68% 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 pound, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C83.5 mg

93%

Ascorbic acid

Boiled and Drained Leafy Tips Cowpeas have 83.460928 mg of Vitamin C per 1 pound, which is 93% 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 pound, 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

Calcium313 mg

31.3%

Boiled and Drained Leafy Tips Cowpeas have 312.97848 mg of Calcium per 1 pound, which is 31.3% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.7 mg

77.6%

Boiled and Drained Leafy Tips Cowpeas have 0.69853168 mg of Copper per 1 pound, which is 77.6% 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

Iron4.94 mg

62%

Boiled and Drained Leafy Tips Cowpeas have 4.9441528 mg of Iron per 1 pound, which is 62% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium281 mg

67%

Boiled and Drained Leafy Tips Cowpeas have 281.22704 mg of Magnesium per 1 pound, which is 67% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.87 mg

81.3%

Boiled and Drained Leafy Tips Cowpeas have 1.86879904 mg of Manganese per 1 pound, which is 81.3% 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

Phosphorus191 mg

27.2%

Boiled and Drained Leafy Tips Cowpeas have 190.50864 mg of Phosphorus per 1 pound, which is 27.2% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1592 mg

47%

Boiled and Drained Leafy Tips Cowpeas have 1592.10792 mg of Potassium per 1 pound, which is 47% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium4.1 μg

7.42%

Boiled and Drained Leafy Tips Cowpeas have 4.082328 μg of Selenium per 1 pound, which is 7.42% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium27.2 mg

1.8%

Boiled and Drained Leafy Tips Cowpeas have 27.21552 mg of Sodium per 1 pound, which is 1.8% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.1 mg

9.9%

Boiled and Drained Leafy Tips Cowpeas have 1.0886208 mg of Zinc per 1 pound, which is 9.9% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water414 g

11%

Boiled and Drained Leafy Tips Cowpeas have 414.129496 g of Water per 1 pound, which is 11% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

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

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

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

1 pound of Boiled Leafy Tips Cowpeas has outstanding amounts of Manganese.
It is an excellent source of Calcium, Copper, Iron, Magnesium, Phosphorus and Potassium.
It also has a good amount of Selenium and Zinc.
The product has trace amounts of Sodium.

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

1 pound of Boiled Leafy Tips Cowpeas is an excellent source of Protein.
It has a good amount of Carbohydrate.
It also has some Omega 3.
It has no Fat, Saturated Fat and Omega 6.

Compare Boiled and Drained Leafy Tips Cowpeas with:

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Food Info

Nutrients in 1 pound of Boiled Leafy Tips Cowpeas

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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