Nutrients in 500 calories of Common Cowpeas

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

Weight per 500 Calories

Common Cowpeas

149g

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

Macros Ratio

Protein Fat Carbs

27%

70%

500 kcal ▼

Macro Nutrients

Common Cowpeas

Energy500 kcal

17.2%

Raw Common 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

Fat1.88 g

1.93%

Raw Common Cowpeas have 1.875 g of Fat per 500 calories, which is 1.93% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.49 g

1.54%

Raw Common Cowpeas have 0.49255952380952 g of Saturated Fat per 500 calories, which is 1.54% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.3 g

18.5%

Raw Common Cowpeas have 0.29613095238095 g of Omega 3 per 500 calories, which is 18.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.51 g

Raw Common Cowpeas have 0.51041666666667 g of Omega 6 per 500 calories, which is 3% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate89.3 g

68.7%

Raw Common Cowpeas have 89.330357142857 g of Carbohydrate per 500 calories, which is 68.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars10.3 g

14%

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

Raw Common Cowpeas have 10.267857142857 g of Sugars per 500 calories, which is 14% 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

Fiber15.8 g

41.5%

Raw Common Cowpeas have 15.77380952381 g of Fiber per 500 calories, which is 41.5% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein35 g

62.5%

Raw Common Cowpeas have 35 g of Protein per 500 calories, which is 62.5% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Common Cowpeas

Vitamin A4.46 μg

0.5%

RAE, retinol activity equivalents

Raw Common Cowpeas have 4.4642857142857 μg of Vitamin A per 500 calories, which is 0.5% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.27 mg

106%

Thiamine

Raw Common Cowpeas have 1.2693452380952 mg of Vitamin B1 per 500 calories, which is 106% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.34 mg

26%

Riboflavin

Raw Common Cowpeas have 0.33630952380952 mg of Vitamin B2 per 500 calories, which is 26% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.1 mg

19.3%

Niacin, nicotinic acid, niacinamide

Raw Common Cowpeas have 3.0877976190476 mg of Vitamin B3 per 500 calories, which is 19.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.23 mg

44.6%

Pantothenic acid

Raw Common Cowpeas have 2.2321428571429 mg of Vitamin B5 per 500 calories, which is 44.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.53 mg

41%

Pyridoxine

Raw Common Cowpeas have 0.53125 mg of Vitamin B6 per 500 calories, which is 41% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9942 μg

235%

Folates and Folic Acid

Raw Common Cowpeas have 941.96428571429 μg of Vitamin B9 per 500 calories, which is 235% 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 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 C2.23 mg

2.5%

Ascorbic acid

Raw Common Cowpeas have 2.2321428571429 mg of Vitamin C per 500 calories, which is 2.5% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.58 mg

3.87%

Tocopherols and Tocotrienols

Raw Common Cowpeas have 0.58035714285714 mg of Vitamin E per 500 calories, which is 3.87% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K7.44 μg

6.2%

Phytomenadione or phylloquinone

Raw Common Cowpeas have 7.4404761904762 μg of Vitamin K per 500 calories, which is 6.2% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Common Cowpeas

Calcium164 mg

16.4%

Raw Common Cowpeas have 163.69047619048 mg of Calcium per 500 calories, which is 16.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.26 mg

140%

Raw Common Cowpeas have 1.2574404761905 mg of Copper per 500 calories, which is 140% 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

Iron12.3 mg

154%

Raw Common Cowpeas have 12.306547619048 mg of Iron per 500 calories, which is 154% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium274 mg

65%

Raw Common Cowpeas have 273.80952380952 mg of Magnesium per 500 calories, which is 65% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.27 mg

99%

Raw Common Cowpeas have 2.2738095238095 mg of Manganese per 500 calories, which is 99% 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

Phosphorus631 mg

90%

Raw Common Cowpeas have 630.95238095238 mg of Phosphorus per 500 calories, which is 90% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1655 mg

48.7%

Raw Common Cowpeas have 1654.7619047619 mg of Potassium per 500 calories, which is 48.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium13.4 μg

24.4%

Raw Common Cowpeas have 13.392857142857 μg of Selenium per 500 calories, which is 24.4% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium24 mg

1.6%

Raw Common Cowpeas have 23.809523809524 mg of Sodium per 500 calories, which is 1.6% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc5 mg

45.6%

Raw Common Cowpeas have 5.014880952381 mg of Zinc per 500 calories, which is 45.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water17.8 g

0.48%

Raw Common Cowpeas have 17.782738095238 g of Water per 500 calories, which is 0.48% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Raw Common Cowpeas:

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

Minerals in 500 calories of Raw Common Cowpeas:

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

Macronutrients in 500 calories of Raw Common Cowpeas:

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

Compare Raw Common Cowpeas with:

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

Food Info

Nutrients in 500 calories of Common Cowpeas

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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