Nutrients in 1 pound of Young Pods With Seeds Cowpeas

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

Macros Ratio

Protein Fat Carbs

24%

71%

1 lb ▼

Macro Nutrients

Young Pods With Seeds Cowpeas

Energy200 kcal

6.9%

Raw Young Pods With Seeds Cowpeas have 199.58048 kcal of Energy per 1 pound, which is 6.9% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.36 g

1.4%

Raw Young Pods With Seeds Cowpeas have 1.360776 g of Fat per 1 pound, which is 1.4% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.36 g

1.1%

Raw Young Pods With Seeds Cowpeas have 0.35833768 g of Saturated Fat per 1 pound, which is 1.1% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.24 g

14.7%

Raw Young Pods With Seeds Cowpeas have 0.23586784 g of Omega 3 per 1 pound, which is 14.7% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.33 g

1.92%

Raw Young Pods With Seeds Cowpeas have 0.32658624 g of Omega 6 per 1 pound, which is 1.92% 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 pound, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate43 g

33%

Raw Young Pods With Seeds Cowpeas have 43.09124 g of Carbohydrate per 1 pound, which is 33% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars23 g

31.5%

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

Raw Young Pods With Seeds Cowpeas have 22.8610368 g of Sugars per 1 pound, which is 31.5% 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

Fiber15 g

39.4%

Raw Young Pods With Seeds Cowpeas have 14.968536 g of Fiber per 1 pound, which is 39.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein15 g

26.7%

Raw Young Pods With Seeds Cowpeas have 14.968536 g of Protein per 1 pound, which is 26.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Young Pods With Seeds Cowpeas

Vitamin A308 μg

34.3%

RAE, retinol activity equivalents

Raw Young Pods With Seeds Cowpeas have 308.44256 μg of Vitamin A per 1 pound, which is 34.3% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.68 mg

56.7%

Thiamine

Raw Young Pods With Seeds Cowpeas have 0.680388 mg of Vitamin B1 per 1 pound, which is 56.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.64 mg

49%

Riboflavin

Raw Young Pods With Seeds Cowpeas have 0.6350288 mg of Vitamin B2 per 1 pound, which is 49% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B35.44 mg

34%

Niacin, nicotinic acid, niacinamide

Raw Young Pods With Seeds Cowpeas have 5.443104 mg of Vitamin B3 per 1 pound, which is 34% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B54.3 mg

85.7%

Pantothenic acid

Raw Young Pods With Seeds Cowpeas have 4.2864444 mg of Vitamin B5 per 1 pound, which is 85.7% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.78 mg

60.4%

Pyridoxine

Raw Young Pods With Seeds Cowpeas have 0.78471416 mg of Vitamin B6 per 1 pound, which is 60.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9240 μg

60%

Folates and Folic Acid

Raw Young Pods With Seeds Cowpeas have 240.40376 μg of Vitamin B9 per 1 pound, which is 60% 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 pound, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C150 mg

166%

Ascorbic acid

Raw Young Pods With Seeds Cowpeas have 149.68536 mg of Vitamin C per 1 pound, which is 166% 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 pound, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E2.22 mg

15%

Tocopherols and Tocotrienols

Raw Young Pods With Seeds Cowpeas have 2.2226008 mg of Vitamin E per 1 pound, which is 15% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K143 μg

119%

Phytomenadione or phylloquinone

Raw Young Pods With Seeds Cowpeas have 142.88148 μg of Vitamin K per 1 pound, which is 119% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Young Pods With Seeds Cowpeas

Calcium295 mg

29.5%

Raw Young Pods With Seeds Cowpeas have 294.8348 mg of Calcium per 1 pound, which is 29.5% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.45 mg

50.4%

Raw Young Pods With Seeds Cowpeas have 0.453592 mg of Copper per 1 pound, which is 50.4% 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

Iron4.54 mg

56.7%

Raw Young Pods With Seeds Cowpeas have 4.53592 mg of Iron per 1 pound, which is 56.7% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium263 mg

62.6%

Raw Young Pods With Seeds Cowpeas have 263.08336 mg of Magnesium per 1 pound, which is 62.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.4 mg

60.7%

Raw Young Pods With Seeds Cowpeas have 1.39706336 mg of Manganese per 1 pound, which is 60.7% 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

Phosphorus295 mg

42%

Raw Young Pods With Seeds Cowpeas have 294.8348 mg of Phosphorus per 1 pound, which is 42% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium975 mg

28.7%

Raw Young Pods With Seeds Cowpeas have 975.2228 mg of Potassium per 1 pound, which is 28.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium4.1 μg

7.42%

Raw Young Pods With Seeds 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

Sodium18 mg

1.2%

Raw Young Pods With Seeds Cowpeas have 18.14368 mg of Sodium per 1 pound, which is 1.2% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.54 mg

14%

Raw Young Pods With Seeds Cowpeas have 1.5422128 mg of Zinc per 1 pound, which is 14% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water390 g

10.5%

Raw Young Pods With Seeds Cowpeas have 390.08912 g of Water per 1 pound, which is 10.5% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

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

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

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

1 pound of Young Pods With Seeds Cowpeas is an excellent source of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus and Potassium.
It has a good amount of Selenium and Zinc.
The product has trace amounts of Sodium.

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

1 pound of Young Pods With Seeds Cowpeas is an excellent source of Carbohydrate, Sugars, Fiber and Protein.
It has a good amount of Omega 3.
The product has trace amounts of Fat, Saturated Fat and Omega 6.

Compare Raw Young Pods With Seeds Cowpeas with:

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Food Info

Nutrients in 1 pound of Young Pods With Seeds Cowpeas

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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