Nutrients in 300 calories of Boiled Young Cowpeas

Boiled and Drained Young Cowpeas , also known as black eyed peas, black-eyed pea.

Weight per 300 Calories

Boiled Young Cowpeas

309g

Boiled and Drained Young Cowpeas has average energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

13%

83%

300 kcal ▼

Macro Nutrients

Boiled Young Cowpeas

Energy300 kcal

10.3%

Boiled and Drained Young Cowpeas have 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.18 g

1.2%

Boiled and Drained Young Cowpeas have 1.1752577319588 g of Fat per 300 calories, which is 1.2% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.3 g

0.93%

Boiled and Drained Young Cowpeas have 0.29690721649485 g of Saturated Fat per 300 calories, which is 0.93% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.21 g

13%

Boiled and Drained Young Cowpeas have 0.21030927835052 g of Omega 3 per 300 calories, which is 13% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.29 g

1.7%

Boiled and Drained Young Cowpeas have 0.28762886597938 g of Omega 6 per 300 calories, which is 1.7% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled and Drained Young Cowpeas have 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate63 g

48.3%

Boiled and Drained Young Cowpeas have 62.845360824742 g of Carbohydrate per 300 calories, which is 48.3% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars10 g

13.8%

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

Boiled and Drained Young Cowpeas have 9.9896907216495 g of Sugars per 300 calories, which is 13.8% 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

Fiber15.5 g

40.7%

Boiled and Drained Young Cowpeas have 15.463917525773 g of Fiber per 300 calories, which is 40.7% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein9.8 g

17.5%

Boiled and Drained Young Cowpeas have 9.8041237113402 g of Protein per 300 calories, which is 17.5% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Young Cowpeas

Vitamin A124 μg

13.7%

RAE, retinol activity equivalents

Boiled and Drained Young Cowpeas have 123.71134020619 μg of Vitamin A per 300 calories, which is 13.7% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.31 mg

26%

Thiamine

Boiled and Drained Young Cowpeas have 0.31237113402062 mg of Vitamin B1 per 300 calories, which is 26% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.46 mg

35.2%

Riboflavin

Boiled and Drained Young Cowpeas have 0.45773195876289 mg of Vitamin B2 per 300 calories, which is 35.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B34.34 mg

27%

Niacin, nicotinic acid, niacinamide

Boiled and Drained Young Cowpeas have 4.339175257732 mg of Vitamin B3 per 300 calories, which is 27% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.48 mg

9.53%

Pantothenic acid

Boiled and Drained Young Cowpeas have 0.47628865979381 mg of Vitamin B5 per 300 calories, which is 9.53% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.2 mg

15.5%

Pyridoxine

Boiled and Drained Young Cowpeas have 0.20103092783505 mg of Vitamin B6 per 300 calories, which is 15.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9393 μg

98%

Folates and Folic Acid

Boiled and Drained Young Cowpeas have 392.78350515464 μg of Vitamin B9 per 300 calories, which is 98% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled and Drained Young Cowpeas have 0 μg of Vitamin B12 per 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C6.8 mg

7.56%

Ascorbic acid

Boiled and Drained Young Cowpeas have 6.8041237113402 mg of Vitamin C per 300 calories, which is 7.56% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Boiled and Drained Young Cowpeas have 0 IU of Vitamin D per 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.68 mg

4.54%

Tocopherols and Tocotrienols

Boiled and Drained Young Cowpeas have 0.68041237113402 mg of Vitamin E per 300 calories, which is 4.54% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K82.3 μg

68.6%

Phytomenadione or phylloquinone

Boiled and Drained Young Cowpeas have 82.268041237113 μg of Vitamin K per 300 calories, which is 68.6% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Young Cowpeas

Calcium396 mg

39.6%

Boiled and Drained Young Cowpeas have 395.87628865979 mg of Calcium per 300 calories, which is 39.6% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.41 mg

45.7%

Boiled and Drained Young Cowpeas have 0.41134020618557 mg of Copper per 300 calories, which is 45.7% 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

Iron3.46 mg

43.3%

Boiled and Drained Young Cowpeas have 3.4639175257732 mg of Iron per 300 calories, which is 43.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium161 mg

38.3%

Boiled and Drained Young Cowpeas have 160.82474226804 mg of Magnesium per 300 calories, which is 38.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.77 mg

77%

Boiled and Drained Young Cowpeas have 1.7690721649485 mg of Manganese per 300 calories, which is 77% 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

Phosphorus158 mg

22.5%

Boiled and Drained Young Cowpeas have 157.73195876289 mg of Phosphorus per 300 calories, which is 22.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1293 mg

38%

Boiled and Drained Young Cowpeas have 1292.7835051546 mg of Potassium per 300 calories, which is 38% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium7.73 μg

14%

Boiled and Drained Young Cowpeas have 7.7319587628866 μg of Selenium per 300 calories, which is 14% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium12.4 mg

0.82%

Boiled and Drained Young Cowpeas have 12.371134020619 mg of Sodium per 300 calories, which is 0.82% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3.2 mg

29%

Boiled and Drained Young Cowpeas have 3.1855670103093 mg of Zinc per 300 calories, which is 29% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water233 g

6.3%

Boiled and Drained Young Cowpeas have 233.44329896907 g of Water per 300 calories, which is 6.3% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Boiled and Drained Young Cowpeas :

300 calories of Boiled Young Cowpeas has outstanding amounts of Vitamin B9.
It is an excellent source of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin K.
It also has a good amount of Vitamin A, Vitamin B5, Vitamin B6 and Vitamin C.
This vegetable has some Vitamin E.
It has no Vitamin B12 and Vitamin D.

Minerals in 300 calories of Boiled and Drained Young Cowpeas :

300 calories of Boiled Young Cowpeas is an excellent source of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc.
It has a good amount of Selenium.
The product has trace amounts of Sodium.

Macronutrients in 300 calories of Boiled and Drained Young Cowpeas :

300 calories of Boiled Young Cowpeas is an excellent source of Carbohydrate and Fiber.
It has a good amount of Omega 3, Sugars and Protein.
The product has trace amounts of Fat, Saturated Fat and Omega 6.

Compare Boiled and Drained Young Cowpeas with:

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

Food Info

Nutrients in 300 calories of Boiled Young Cowpeas

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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