Nutrients in 300 calories of Leafy Tips Cowpeas

Raw Leafy Tips Cowpeas (Vigna unguiculata subsp. unguiculata).

Weight per 300 Calories

Leafy Tips Cowpeas

1035g

Raw Leafy Tips Cowpeas has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

43%

51%

300 kcal ▼

Macro Nutrients

Leafy Tips Cowpeas

Energy300 kcal

10.3%

Raw 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

Fat2.6 g

2.67%

Raw Leafy Tips Cowpeas have 2.5862068965517 g of Fat per 300 calories, which is 2.67% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.68 g

2.13%

Raw Leafy Tips Cowpeas have 0.68275862068966 g of Saturated Fat per 300 calories, which is 2.13% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.46 g

28.4%

Raw Leafy Tips Cowpeas have 0.4551724137931 g of Omega 3 per 300 calories, which is 28.4% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.62 g

3.65%

Raw Leafy Tips Cowpeas have 0.62068965517241 g of Omega 6 per 300 calories, which is 3.65% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw 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

Carbohydrate50 g

38.4%

Raw Leafy Tips Cowpeas have 49.862068965517 g of Carbohydrate per 300 calories, which is 38.4% 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

Protein42.4 g

75.7%

Raw Leafy Tips Cowpeas have 42.413793103448 g of Protein per 300 calories, which is 75.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Leafy Tips Cowpeas

Vitamin A372 μg

41.4%

RAE, retinol activity equivalents

Raw Leafy Tips Cowpeas have 372.41379310345 μg of Vitamin A per 300 calories, which is 41.4% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B13.66 mg

305%

Thiamine

Raw Leafy Tips Cowpeas have 3.6620689655172 mg of Vitamin B1 per 300 calories, which is 305% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.8 mg

139%

Riboflavin

Raw Leafy Tips Cowpeas have 1.8103448275862 mg of Vitamin B2 per 300 calories, which is 139% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B311.6 mg

72.4%

Niacin, nicotinic acid, niacinamide

Raw Leafy Tips Cowpeas have 11.586206896552 mg of Vitamin B3 per 300 calories, which is 72.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.62 mg

12.4%

Pantothenic acid

Raw Leafy Tips Cowpeas have 0.62068965517241 mg of Vitamin B5 per 300 calories, which is 12.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.83 mg

141%

Pyridoxine

Raw Leafy Tips Cowpeas have 1.8310344827586 mg of Vitamin B6 per 300 calories, which is 141% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B91045 μg

261%

Folates and Folic Acid

Raw Leafy Tips Cowpeas have 1044.8275862069 μg of Vitamin B9 per 300 calories, which is 261% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw 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 C372 mg

414%

Ascorbic acid

Raw Leafy Tips Cowpeas have 372.41379310345 mg of Vitamin C per 300 calories, which is 414% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw 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

Leafy Tips Cowpeas

Calcium652 mg

65%

Raw Leafy Tips Cowpeas have 651.72413793103 mg of Calcium per 300 calories, which is 65% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.98 mg

220%

Raw Leafy Tips Cowpeas have 1.9758620689655 mg of Copper per 300 calories, which is 220% 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

Iron20 mg

248%

Raw Leafy Tips Cowpeas have 19.862068965517 mg of Iron per 300 calories, which is 248% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium445 mg

106%

Raw Leafy Tips Cowpeas have 444.8275862069 mg of Magnesium per 300 calories, which is 106% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese5.27 mg

229%

Raw Leafy Tips Cowpeas have 5.2655172413793 mg of Manganese per 300 calories, which is 229% 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

Phosphorus93 mg

13.3%

Raw Leafy Tips Cowpeas have 93.103448275862 mg of Phosphorus per 300 calories, which is 13.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium4707 mg

138%

Raw Leafy Tips Cowpeas have 4706.8965517241 mg of Potassium per 300 calories, which is 138% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium9.3 μg

17%

Raw Leafy Tips Cowpeas have 9.3103448275862 μg of Selenium per 300 calories, which is 17% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium72.4 mg

4.83%

Raw Leafy Tips Cowpeas have 72.413793103448 mg of Sodium per 300 calories, which is 4.83% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3 mg

27.3%

Raw Leafy Tips Cowpeas have 3 mg of Zinc per 300 calories, which is 27.3% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water929 g

25%

Raw Leafy Tips Cowpeas have 928.75862068966 g of Water per 300 calories, which is 25% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Raw Leafy Tips Cowpeas:

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

Minerals in 300 calories of Raw Leafy Tips Cowpeas:

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

Macronutrients in 300 calories of Raw Leafy Tips Cowpeas:

300 calories of Leafy Tips Cowpeas is an excellent source of Omega 3, Carbohydrate and Protein.
It has some Fat and Omega 6.
The product has trace amounts of Saturated Fat.

Compare Raw Leafy Tips Cowpeas with:

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

Food Info

Nutrients in 300 calories of Leafy Tips Cowpeas

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Leafy Tips Cowpeas with: