Nutrients in 300 calories of Young Cowpeas

Raw Young Cowpeas (Vigna unguiculata subsp. unguiculata), also known as black eyed peas, black-eyed pea.

Weight per 300 Calories

Young Cowpeas

333g

Raw Young Cowpeas has average energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

13%

84%

300 kcal ▼

Macro Nutrients

Young Cowpeas

Energy300 kcal

10.3%

Raw 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

Fat1.17 g

1.2%

Raw Young Cowpeas have 1.1666666666667 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

0.94%

Raw Young Cowpeas have 0.3 g of Saturated Fat per 300 calories, which is 0.94% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.21 g

13%

Raw Young Cowpeas have 0.21 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%

Raw Young Cowpeas have 0.29 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

Raw 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

Carbohydrate62.8 g

48.3%

Raw Young Cowpeas have 62.766666666667 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]

Raw Young Cowpeas have 10 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

Fiber16.7 g

44%

Raw Young Cowpeas have 16.666666666667 g of Fiber per 300 calories, which is 44% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein9.83 g

17.6%

Raw Young Cowpeas have 9.8333333333333 g of Protein per 300 calories, which is 17.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Young Cowpeas

Vitamin A137 μg

15%

RAE, retinol activity equivalents

Raw Young Cowpeas have 136.66666666667 μg of Vitamin A per 300 calories, which is 15% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.37 mg

30.6%

Thiamine

Raw Young Cowpeas have 0.36666666666667 mg of Vitamin B1 per 300 calories, which is 30.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.48 mg

37%

Riboflavin

Raw Young Cowpeas have 0.48333333333333 mg of Vitamin B2 per 300 calories, which is 37% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B34.83 mg

30.2%

Niacin, nicotinic acid, niacinamide

Raw Young Cowpeas have 4.8333333333333 mg of Vitamin B3 per 300 calories, which is 30.2% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.5 mg

10%

Pantothenic acid

Raw Young Cowpeas have 0.50333333333333 mg of Vitamin B5 per 300 calories, which is 10% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.22 mg

17%

Pyridoxine

Raw Young Cowpeas have 0.22333333333333 mg of Vitamin B6 per 300 calories, which is 17% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9560 μg

140%

Folates and Folic Acid

Raw Young Cowpeas have 560 μg of Vitamin B9 per 300 calories, which is 140% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw 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 C8.33 mg

9.26%

Ascorbic acid

Raw Young Cowpeas have 8.3333333333333 mg of Vitamin C per 300 calories, which is 9.26% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw 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 E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Young Cowpeas

Calcium420 mg

42%

Raw Young Cowpeas have 420 mg of Calcium per 300 calories, which is 42% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.43 mg

48%

Raw Young Cowpeas have 0.43333333333333 mg of Copper per 300 calories, which is 48% 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

Iron3.67 mg

46%

Raw Young Cowpeas have 3.6666666666667 mg of Iron per 300 calories, which is 46% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium170 mg

40.5%

Raw Young Cowpeas have 170 mg of Magnesium per 300 calories, which is 40.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.87 mg

81%

Raw Young Cowpeas have 1.8666666666667 mg of Manganese per 300 calories, which is 81% 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

Phosphorus177 mg

25.2%

Raw Young Cowpeas have 176.66666666667 mg of Phosphorus per 300 calories, which is 25.2% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1437 mg

42.3%

Raw Young Cowpeas have 1436.6666666667 mg of Potassium per 300 calories, which is 42.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium7.67 μg

14%

Raw Young Cowpeas have 7.6666666666667 μg of Selenium per 300 calories, which is 14% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium13.3 mg

0.89%

Raw Young Cowpeas have 13.333333333333 mg of Sodium per 300 calories, which is 0.89% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3.37 mg

30.6%

Raw Young Cowpeas have 3.3666666666667 mg of Zinc per 300 calories, which is 30.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water257 g

6.95%

Raw Young Cowpeas have 257.33333333333 g of Water per 300 calories, which is 6.95% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Raw Young Cowpeas :

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

Minerals in 300 calories of Raw Young Cowpeas :

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

Macronutrients in 300 calories of Raw Young Cowpeas :

300 calories of 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 Raw Young Cowpeas with:

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

Food Info

Nutrients in 300 calories of Young Cowpeas

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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