Nutrients in 300 calories of Common Cowpeas

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

Weight per 300 Calories

Common Cowpeas

89.3g

Raw Common Cowpeas has high energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

27%

70%

300 kcal ▼

Macro Nutrients

Common Cowpeas

Energy300 kcal

10.3%

Raw Common 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

Fat1.13 g

1.16%

Raw Common Cowpeas have 1.125 g of Fat per 300 calories, which is 1.16% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.3 g

0.92%

Raw Common Cowpeas have 0.29553571428571 g of Saturated Fat per 300 calories, which is 0.92% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.18 g

11%

Raw Common Cowpeas have 0.17767857142857 g of Omega 3 per 300 calories, which is 11% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.31 g

1.8%

Raw Common Cowpeas have 0.30625 g of Omega 6 per 300 calories, which is 1.8% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Common 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

Carbohydrate53.6 g

41.2%

Raw Common Cowpeas have 53.598214285714 g of Carbohydrate per 300 calories, which is 41.2% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars6.16 g

8.5%

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

Raw Common Cowpeas have 6.1607142857143 g of Sugars per 300 calories, which is 8.5% 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

Fiber9.46 g

25%

Raw Common Cowpeas have 9.4642857142857 g of Fiber per 300 calories, which is 25% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein21 g

37.5%

Raw Common Cowpeas have 21 g of Protein per 300 calories, which is 37.5% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Common Cowpeas

Vitamin A2.68 μg

0.3%

RAE, retinol activity equivalents

Raw Common Cowpeas have 2.6785714285714 μg of Vitamin A per 300 calories, which is 0.3% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.76 mg

63.5%

Thiamine

Raw Common Cowpeas have 0.76160714285714 mg of Vitamin B1 per 300 calories, which is 63.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.2 mg

15.5%

Riboflavin

Raw Common Cowpeas have 0.20178571428571 mg of Vitamin B2 per 300 calories, which is 15.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.85 mg

11.6%

Niacin, nicotinic acid, niacinamide

Raw Common Cowpeas have 1.8526785714286 mg of Vitamin B3 per 300 calories, which is 11.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.34 mg

26.8%

Pantothenic acid

Raw Common Cowpeas have 1.3392857142857 mg of Vitamin B5 per 300 calories, which is 26.8% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.32 mg

24.5%

Pyridoxine

Raw Common Cowpeas have 0.31875 mg of Vitamin B6 per 300 calories, which is 24.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9565 μg

141%

Folates and Folic Acid

Raw Common Cowpeas have 565.17857142857 μg of Vitamin B9 per 300 calories, which is 141% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Common 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 C1.34 mg

1.5%

Ascorbic acid

Raw Common Cowpeas have 1.3392857142857 mg of Vitamin C per 300 calories, which is 1.5% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Common 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 E0.35 mg

2.32%

Tocopherols and Tocotrienols

Raw Common Cowpeas have 0.34821428571429 mg of Vitamin E per 300 calories, which is 2.32% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K4.46 μg

3.72%

Phytomenadione or phylloquinone

Raw Common Cowpeas have 4.4642857142857 μg of Vitamin K per 300 calories, which is 3.72% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Common Cowpeas

Calcium98 mg

9.82%

Raw Common Cowpeas have 98.214285714286 mg of Calcium per 300 calories, which is 9.82% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.75 mg

84%

Raw Common Cowpeas have 0.75446428571429 mg of Copper per 300 calories, which is 84% 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

Iron7.4 mg

92%

Raw Common Cowpeas have 7.3839285714286 mg of Iron per 300 calories, which is 92% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium164 mg

39%

Raw Common Cowpeas have 164.28571428571 mg of Magnesium per 300 calories, which is 39% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.36 mg

59.3%

Raw Common Cowpeas have 1.3642857142857 mg of Manganese per 300 calories, which is 59.3% 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

Phosphorus379 mg

54%

Raw Common Cowpeas have 378.57142857143 mg of Phosphorus per 300 calories, which is 54% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium993 mg

29.2%

Raw Common Cowpeas have 992.85714285714 mg of Potassium per 300 calories, which is 29.2% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium8.04 μg

14.6%

Raw Common Cowpeas have 8.0357142857143 μg of Selenium per 300 calories, which is 14.6% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium14.3 mg

0.95%

Raw Common Cowpeas have 14.285714285714 mg of Sodium per 300 calories, which is 0.95% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3 mg

27.4%

Raw Common Cowpeas have 3.0089285714286 mg of Zinc per 300 calories, which is 27.4% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water10.7 g

0.29%

Raw Common Cowpeas have 10.669642857143 g of Water per 300 calories, which is 0.29% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Raw Common Cowpeas:

300 calories of Common Cowpeas has outstanding amounts of Vitamin B9.
It is an excellent source of Vitamin B1, Vitamin B5 and Vitamin B6.
It also has a good amount of Vitamin B2 and Vitamin B3.
This legume has some Vitamin K.
While 300 calories of product has trace amounts of Vitamin C and Vitamin E, it has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 300 calories of Raw Common Cowpeas:

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

Macronutrients in 300 calories of Raw Common Cowpeas:

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

Compare Raw Common Cowpeas with:

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

Food Info

Nutrients in 300 calories of Common Cowpeas

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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