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Nutrients in 500 calories of Young Cowpeas

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

Weight per 500 Calories

Young Cowpeas
556g

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

Macros Ratio

Protein Fat Carbs
13%
3%
84%
500 kcal ▼

Macro Nutrients

Young Cowpeas
Energy500 kcal
17.2%
Raw Young Cowpeas have 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat1.94 g
2%
Raw Young Cowpeas have 1.9444444444444 g of Fat per 500 calories, which is 2% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.5 g
1.56%
Raw Young Cowpeas have 0.5 g of Saturated Fat per 500 calories, which is 1.56% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.35 g
22%
Raw Young Cowpeas have 0.35 g of Omega 3 per 500 calories, which is 22% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.48 g
2.84%
Raw Young Cowpeas have 0.48333333333333 g of Omega 6 per 500 calories, which is 2.84% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Young Cowpeas have 0 mg of Cholesterol per 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate105 g
80.5%
Raw Young Cowpeas have 104.61111111111 g of Carbohydrate per 500 calories, which is 80.5% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars16.7 g
23%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Young Cowpeas have 16.666666666667 g of Sugars per 500 calories, which is 23% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose
NA
≤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
NA
No information available
Sucrose
NA
No information available
Fiber27.8 g
73%
Raw Young Cowpeas have 27.777777777778 g of Fiber per 500 calories, which is 73% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein16.4 g
29.3%
Raw Young Cowpeas have 16.388888888889 g of Protein per 500 calories, which is 29.3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Young Cowpeas
Vitamin A228 μg
25.3%
RAE, retinol activity equivalents
Raw Young Cowpeas have 227.77777777778 μg of Vitamin A per 500 calories, which is 25.3% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.61 mg
51%
Thiamine
Raw Young Cowpeas have 0.61111111111111 mg of Vitamin B1 per 500 calories, which is 51% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.81 mg
62%
Riboflavin
Raw Young Cowpeas have 0.80555555555556 mg of Vitamin B2 per 500 calories, which is 62% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B38.06 mg
50.3%
Niacin, nicotinic acid, niacinamide
Raw Young Cowpeas have 8.0555555555556 mg of Vitamin B3 per 500 calories, which is 50.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.84 mg
16.8%
Pantothenic acid
Raw Young Cowpeas have 0.83888888888889 mg of Vitamin B5 per 500 calories, which is 16.8% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.37 mg
28.6%
Pyridoxine
Raw Young Cowpeas have 0.37222222222222 mg of Vitamin B6 per 500 calories, which is 28.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9933 μg
233%
Folates and Folic Acid
Raw Young Cowpeas have 933.33333333333 μg of Vitamin B9 per 500 calories, which is 233% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Young Cowpeas have 0 μg of Vitamin B12 per 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C14 mg
15.4%
Ascorbic acid
Raw Young Cowpeas have 13.888888888889 mg of Vitamin C per 500 calories, which is 15.4% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Young Cowpeas have 0 IU of Vitamin D per 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E
NA
Tocopherols and Tocotrienols
No information available
Vitamin K
NA
Phytomenadione or phylloquinone
No information available

Minerals

Young Cowpeas
Calcium700 mg
70%
Raw Young Cowpeas have 700 mg of Calcium per 500 calories, which is 70% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.72 mg
80.2%
Raw Young Cowpeas have 0.72222222222222 mg of Copper per 500 calories, which is 80.2% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron6.1 mg
76.4%
Raw Young Cowpeas have 6.1111111111111 mg of Iron per 500 calories, which is 76.4% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium283 mg
67.5%
Raw Young Cowpeas have 283.33333333333 mg of Magnesium per 500 calories, which is 67.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese3.1 mg
135%
Raw Young Cowpeas have 3.1111111111111 mg of Manganese per 500 calories, which is 135% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus294 mg
42%
Raw Young Cowpeas have 294.44444444444 mg of Phosphorus per 500 calories, which is 42% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium2394 mg
70.4%
Raw Young Cowpeas have 2394.4444444444 mg of Potassium per 500 calories, which is 70.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium12.8 μg
23.2%
Raw Young Cowpeas have 12.777777777778 μg of Selenium per 500 calories, which is 23.2% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium22.2 mg
1.5%
Raw Young Cowpeas have 22.222222222222 mg of Sodium per 500 calories, which is 1.5% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc5.6 mg
51%
Raw Young Cowpeas have 5.6111111111111 mg of Zinc per 500 calories, which is 51% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water429 g
11.6%
Raw Young Cowpeas have 428.88888888889 g of Water per 500 calories, which is 11.6% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 500 calories of Raw Young Cowpeas :
Minerals in 500 calories of Raw Young Cowpeas :
Macronutrients in 500 calories of Raw Young Cowpeas :



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