Nutrients in 1 pound of Leafy Tips Cowpeas

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

Macros Ratio

Protein Fat Carbs

43%

51%

1 lb ▼

Macro Nutrients

Leafy Tips Cowpeas

Energy132 kcal

4.54%

Raw Leafy Tips Cowpeas have 131.54168 kcal of Energy per 1 pound, which is 4.54% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.13 g

1.17%

Raw Leafy Tips Cowpeas have 1.13398 g of Fat per 1 pound, which is 1.17% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.3 g

0.94%

Raw Leafy Tips Cowpeas have 0.29937072 g of Saturated Fat per 1 pound, which is 0.94% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.2 g

12.5%

Raw Leafy Tips Cowpeas have 0.19958048 g of Omega 3 per 1 pound, which is 12.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.27 g

1.6%

Raw Leafy Tips Cowpeas have 0.2721552 g of Omega 6 per 1 pound, which is 1.6% 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 pound, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate22 g

17%

Raw Leafy Tips Cowpeas have 21.8631344 g of Carbohydrate per 1 pound, which is 17% 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

Protein18.6 g

33.2%

Raw Leafy Tips Cowpeas have 18.597272 g of Protein per 1 pound, which is 33.2% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Leafy Tips Cowpeas

Vitamin A163 μg

18%

RAE, retinol activity equivalents

Raw Leafy Tips Cowpeas have 163.29312 μg of Vitamin A per 1 pound, which is 18% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.6 mg

134%

Thiamine

Raw Leafy Tips Cowpeas have 1.60571568 mg of Vitamin B1 per 1 pound, which is 134% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.79 mg

61%

Riboflavin

Raw Leafy Tips Cowpeas have 0.793786 mg of Vitamin B2 per 1 pound, which is 61% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B35.1 mg

31.8%

Niacin, nicotinic acid, niacinamide

Raw Leafy Tips Cowpeas have 5.0802304 mg of Vitamin B3 per 1 pound, which is 31.8% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.27 mg

5.44%

Pantothenic acid

Raw Leafy Tips Cowpeas have 0.2721552 mg of Vitamin B5 per 1 pound, which is 5.44% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.8 mg

61.8%

Pyridoxine

Raw Leafy Tips Cowpeas have 0.80285784 mg of Vitamin B6 per 1 pound, which is 61.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9458 μg

115%

Folates and Folic Acid

Raw Leafy Tips Cowpeas have 458.12792 μg of Vitamin B9 per 1 pound, which is 115% 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 pound, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C163 mg

181%

Ascorbic acid

Raw Leafy Tips Cowpeas have 163.29312 mg of Vitamin C per 1 pound, which is 181% 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 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

Leafy Tips Cowpeas

Calcium286 mg

28.6%

Raw Leafy Tips Cowpeas have 285.76296 mg of Calcium per 1 pound, which is 28.6% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.87 mg

96%

Raw Leafy Tips Cowpeas have 0.86636072 mg of Copper per 1 pound, which is 96% 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

Iron8.7 mg

109%

Raw Leafy Tips Cowpeas have 8.7089664 mg of Iron per 1 pound, which is 109% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium195 mg

46.4%

Raw Leafy Tips Cowpeas have 195.04456 mg of Magnesium per 1 pound, which is 46.4% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.3 mg

100%

Raw Leafy Tips Cowpeas have 2.30878328 mg of Manganese per 1 pound, which is 100% 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

Phosphorus41 mg

5.83%

Raw Leafy Tips Cowpeas have 40.82328 mg of Phosphorus per 1 pound, which is 5.83% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium2064 mg

60.7%

Raw Leafy Tips Cowpeas have 2063.8436 mg of Potassium per 1 pound, which is 60.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium4.1 μg

7.42%

Raw 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

Sodium31.8 mg

2.1%

Raw Leafy Tips Cowpeas have 31.75144 mg of Sodium per 1 pound, which is 2.1% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.3 mg

12%

Raw Leafy Tips Cowpeas have 1.3154168 mg of Zinc per 1 pound, which is 12% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water407 g

11%

Raw Leafy Tips Cowpeas have 407.2348976 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 Raw Leafy Tips Cowpeas:

1 pound of Leafy Tips Cowpeas has outstanding amounts of Vitamin B1, Vitamin B9 and Vitamin C.
It is an excellent source of Vitamin B2, Vitamin B3 and Vitamin B6.
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 Raw Leafy Tips Cowpeas:

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

Macronutrients in 1 pound of Raw Leafy Tips Cowpeas:

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

Compare Raw Leafy Tips Cowpeas with:

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

Food Info

Nutrients in 1 pound of Leafy Tips Cowpeas

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Leafy Tips Cowpeas with: