Nutrients in 300 calories of Boiled Leafy Tips Cowpeas

Boiled and Drained Leafy Tips Cowpeas.

Weight per 300 Calories

Boiled Leafy Tips Cowpeas

1364g

Boiled and Drained Leafy Tips Cowpeas has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

61%

36%

300 kcal ▼

Macro Nutrients

Boiled Leafy Tips Cowpeas

Energy300 kcal

10.3%

Boiled and Drained Leafy Tips 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

Fat1.36 g

1.4%

Boiled and Drained Leafy Tips Cowpeas have 1.3636363636364 g of Fat per 300 calories, which is 1.4% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.35 g

1.1%

Boiled and Drained Leafy Tips Cowpeas have 0.35454545454545 g of Saturated Fat per 300 calories, which is 1.1% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.23 g

14.5%

Boiled and Drained Leafy Tips Cowpeas have 0.23181818181818 g of Omega 3 per 300 calories, which is 14.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.33 g

1.93%

Boiled and Drained Leafy Tips Cowpeas have 0.32727272727273 g of Omega 6 per 300 calories, which is 1.93% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled and Drained Leafy Tips 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

Carbohydrate38 g

29.4%

Boiled and Drained Leafy Tips Cowpeas have 38.181818181818 g of Carbohydrate per 300 calories, which is 29.4% 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

Protein63.7 g

114%

Boiled and Drained Leafy Tips Cowpeas have 63.681818181818 g of Protein per 300 calories, which is 114% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Leafy Tips Cowpeas

Vitamin A395 μg

44%

RAE, retinol activity equivalents

Boiled and Drained Leafy Tips Cowpeas have 395.45454545455 μg of Vitamin A per 300 calories, which is 44% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B13.5 mg

291%

Thiamine

Boiled and Drained Leafy Tips Cowpeas have 3.4909090909091 mg of Vitamin B1 per 300 calories, which is 291% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.94 mg

149%

Riboflavin

Boiled and Drained Leafy Tips Cowpeas have 1.9363636363636 mg of Vitamin B2 per 300 calories, which is 149% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B313.7 mg

86%

Niacin, nicotinic acid, niacinamide

Boiled and Drained Leafy Tips Cowpeas have 13.745454545455 mg of Vitamin B3 per 300 calories, which is 86% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.63 mg

12.5%

Pantothenic acid

Boiled and Drained Leafy Tips Cowpeas have 0.62727272727273 mg of Vitamin B5 per 300 calories, which is 12.5% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.84 mg

142%

Pyridoxine

Boiled and Drained Leafy Tips Cowpeas have 1.8409090909091 mg of Vitamin B6 per 300 calories, which is 142% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9818 μg

205%

Folates and Folic Acid

Boiled and Drained Leafy Tips Cowpeas have 818.18181818182 μg of Vitamin B9 per 300 calories, which is 205% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled and Drained Leafy Tips 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 C251 mg

279%

Ascorbic acid

Boiled and Drained Leafy Tips Cowpeas have 250.90909090909 mg of Vitamin C per 300 calories, which is 279% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Boiled and Drained Leafy Tips 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

Boiled Leafy Tips Cowpeas

Calcium941 mg

94%

Boiled and Drained Leafy Tips Cowpeas have 940.90909090909 mg of Calcium per 300 calories, which is 94% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper2.1 mg

233%

Boiled and Drained Leafy Tips Cowpeas have 2.1 mg of Copper per 300 calories, which is 233% 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

Iron15 mg

186%

Boiled and Drained Leafy Tips Cowpeas have 14.863636363636 mg of Iron per 300 calories, which is 186% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium845 mg

201%

Boiled and Drained Leafy Tips Cowpeas have 845.45454545455 mg of Magnesium per 300 calories, which is 201% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese5.6 mg

244%

Boiled and Drained Leafy Tips Cowpeas have 5.6181818181818 mg of Manganese per 300 calories, which is 244% 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

Phosphorus573 mg

82%

Boiled and Drained Leafy Tips Cowpeas have 572.72727272727 mg of Phosphorus per 300 calories, which is 82% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium4786 mg

141%

Boiled and Drained Leafy Tips Cowpeas have 4786.3636363636 mg of Potassium per 300 calories, which is 141% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium12.3 μg

22.3%

Boiled and Drained Leafy Tips Cowpeas have 12.272727272727 μg of Selenium per 300 calories, which is 22.3% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium82 mg

5.45%

Boiled and Drained Leafy Tips Cowpeas have 81.818181818182 mg of Sodium per 300 calories, which is 5.45% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3.27 mg

29.8%

Boiled and Drained Leafy Tips Cowpeas have 3.2727272727273 mg of Zinc per 300 calories, which is 29.8% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water1245 g

33.6%

Boiled and Drained Leafy Tips Cowpeas have 1245 g of Water per 300 calories, which is 33.6% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Boiled and Drained Leafy Tips Cowpeas:

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

Minerals in 300 calories of Boiled and Drained Leafy Tips Cowpeas:

300 calories of Boiled Leafy Tips Cowpeas has outstanding amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus and Potassium.
It is an excellent source of Selenium and Zinc.
It also has some Sodium.

Macronutrients in 300 calories of Boiled and Drained Leafy Tips Cowpeas:

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

Compare Boiled and Drained Leafy Tips Cowpeas with:

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

Food Info

Nutrients in 300 calories of Boiled Leafy Tips Cowpeas

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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