Nutrients in 300 calories of Young Pods With Seeds Cowpeas

Raw Young Pods With Seeds Cowpeas (Vigna unguiculata subsp. unguiculata).

Weight per 300 Calories

Young Pods With Seeds Cowpeas

682g

Raw Young Pods With Seeds Cowpeas has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

24%

71%

300 kcal ▼

Macro Nutrients

Young Pods With Seeds Cowpeas

Energy300 kcal

10.3%

Raw Young Pods With Seeds 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

Fat2.05 g

2.1%

Raw Young Pods With Seeds Cowpeas have 2.0454545454545 g of Fat per 300 calories, which is 2.1% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.54 g

1.7%

Raw Young Pods With Seeds Cowpeas have 0.53863636363636 g of Saturated Fat per 300 calories, which is 1.7% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.35 g

22%

Raw Young Pods With Seeds Cowpeas have 0.35454545454545 g of Omega 3 per 300 calories, which is 22% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.49 g

2.9%

Raw Young Pods With Seeds Cowpeas have 0.49090909090909 g of Omega 6 per 300 calories, which is 2.9% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Young Pods With Seeds 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

Carbohydrate64.8 g

50%

Raw Young Pods With Seeds Cowpeas have 64.772727272727 g of Carbohydrate per 300 calories, which is 50% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars34.4 g

47.4%

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

Raw Young Pods With Seeds Cowpeas have 34.363636363636 g of Sugars per 300 calories, which is 47.4% 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

Fiber22.5 g

59.2%

Raw Young Pods With Seeds Cowpeas have 22.5 g of Fiber per 300 calories, which is 59.2% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein22.5 g

40%

Raw Young Pods With Seeds Cowpeas have 22.5 g of Protein per 300 calories, which is 40% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Young Pods With Seeds Cowpeas

Vitamin A464 μg

51.5%

RAE, retinol activity equivalents

Raw Young Pods With Seeds Cowpeas have 463.63636363636 μg of Vitamin A per 300 calories, which is 51.5% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.02 mg

85.2%

Thiamine

Raw Young Pods With Seeds Cowpeas have 1.0227272727273 mg of Vitamin B1 per 300 calories, which is 85.2% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.95 mg

73.4%

Riboflavin

Raw Young Pods With Seeds Cowpeas have 0.95454545454545 mg of Vitamin B2 per 300 calories, which is 73.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B38.2 mg

51%

Niacin, nicotinic acid, niacinamide

Raw Young Pods With Seeds Cowpeas have 8.1818181818182 mg of Vitamin B3 per 300 calories, which is 51% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B56.44 mg

129%

Pantothenic acid

Raw Young Pods With Seeds Cowpeas have 6.4431818181818 mg of Vitamin B5 per 300 calories, which is 129% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.18 mg

91%

Pyridoxine

Raw Young Pods With Seeds Cowpeas have 1.1795454545455 mg of Vitamin B6 per 300 calories, which is 91% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9361 μg

90%

Folates and Folic Acid

Raw Young Pods With Seeds Cowpeas have 361.36363636364 μg of Vitamin B9 per 300 calories, which is 90% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Young Pods With Seeds 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 C225 mg

250%

Ascorbic acid

Raw Young Pods With Seeds Cowpeas have 225 mg of Vitamin C per 300 calories, which is 250% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Young Pods With Seeds 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 E3.34 mg

22.3%

Tocopherols and Tocotrienols

Raw Young Pods With Seeds Cowpeas have 3.3409090909091 mg of Vitamin E per 300 calories, which is 22.3% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K215 μg

179%

Phytomenadione or phylloquinone

Raw Young Pods With Seeds Cowpeas have 214.77272727273 μg of Vitamin K per 300 calories, which is 179% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Young Pods With Seeds Cowpeas

Calcium443 mg

44.3%

Raw Young Pods With Seeds Cowpeas have 443.18181818182 mg of Calcium per 300 calories, which is 44.3% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.68 mg

75.8%

Raw Young Pods With Seeds Cowpeas have 0.68181818181818 mg of Copper per 300 calories, which is 75.8% 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

Iron6.8 mg

85.2%

Raw Young Pods With Seeds Cowpeas have 6.8181818181818 mg of Iron per 300 calories, which is 85.2% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium395 mg

94%

Raw Young Pods With Seeds Cowpeas have 395.45454545455 mg of Magnesium per 300 calories, which is 94% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.1 mg

91%

Raw Young Pods With Seeds Cowpeas have 2.1 mg of Manganese per 300 calories, which is 91% 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

Phosphorus443 mg

63.3%

Raw Young Pods With Seeds Cowpeas have 443.18181818182 mg of Phosphorus per 300 calories, which is 63.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1466 mg

43%

Raw Young Pods With Seeds Cowpeas have 1465.9090909091 mg of Potassium per 300 calories, which is 43% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium6.14 μg

11%

Raw Young Pods With Seeds Cowpeas have 6.1363636363636 μg of Selenium per 300 calories, which is 11% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium27.3 mg

1.8%

Raw Young Pods With Seeds Cowpeas have 27.272727272727 mg of Sodium per 300 calories, which is 1.8% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.3 mg

21%

Raw Young Pods With Seeds Cowpeas have 2.3181818181818 mg of Zinc per 300 calories, which is 21% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water586 g

16%

Raw Young Pods With Seeds Cowpeas have 586.36363636364 g of Water per 300 calories, which is 16% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Raw Young Pods With Seeds Cowpeas:

300 calories of Young Pods With Seeds Cowpeas has outstanding amounts of Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K.
It is an excellent source of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin E.
It has no Vitamin B12 and Vitamin D.

Minerals in 300 calories of Raw Young Pods With Seeds Cowpeas:

300 calories of Young Pods With Seeds Cowpeas has outstanding amounts of Iron, Magnesium and Manganese.
It is an excellent source of Calcium, Copper, 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 Pods With Seeds Cowpeas:

300 calories of Young Pods With Seeds Cowpeas is an excellent source of Omega 3, Carbohydrate, Sugars, Fiber and Protein.
It has some Omega 6.
The product has trace amounts of Fat and Saturated Fat.

Compare Raw Young Pods With Seeds Cowpeas with:

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

Food Info

Nutrients in 300 calories of Young Pods With Seeds Cowpeas

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Young Pods With Seeds Cowpeas with: