Nutrients in 500 calories of Boiled Young Pods With Seeds Cowpeas

Boiled and Drained Young Pods With Seeds Cowpeas.

Weight per 500 Calories

Boiled Young Pods With Seeds Cowpeas

1471g

Boiled and Drained Young Pods With Seeds Cowpeas has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

25%

68%

500 kcal ▼

Macro Nutrients

Boiled Young Pods With Seeds Cowpeas

Energy500 kcal

17.2%

Boiled and Drained Young Pods With Seeds 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

Fat4.4 g

4.55%

Boiled and Drained Young Pods With Seeds Cowpeas have 4.4117647058824 g of Fat per 500 calories, which is 4.55% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.16 g

3.63%

Boiled and Drained Young Pods With Seeds Cowpeas have 1.1617647058824 g of Saturated Fat per 500 calories, which is 3.63% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.76 g

47.8%

Boiled and Drained Young Pods With Seeds Cowpeas have 0.76470588235294 g of Omega 3 per 500 calories, which is 47.8% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.06 g

6.23%

Boiled and Drained Young Pods With Seeds Cowpeas have 1.0588235294118 g of Omega 6 per 500 calories, which is 6.23% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled and Drained Young Pods With Seeds 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

Carbohydrate103 g

79%

Boiled and Drained Young Pods With Seeds Cowpeas have 102.94117647059 g of Carbohydrate per 500 calories, which is 79% 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

Protein38.2 g

68.3%

Boiled and Drained Young Pods With Seeds Cowpeas have 38.235294117647 g of Protein per 500 calories, which is 68.3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Young Pods With Seeds Cowpeas

Vitamin A1029 μg

114%

RAE, retinol activity equivalents

Boiled and Drained Young Pods With Seeds Cowpeas have 1029.4117647059 μg of Vitamin A per 500 calories, which is 114% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.32 mg

110%

Thiamine

Boiled and Drained Young Pods With Seeds Cowpeas have 1.3235294117647 mg of Vitamin B1 per 500 calories, which is 110% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.32 mg

102%

Riboflavin

Boiled and Drained Young Pods With Seeds Cowpeas have 1.3235294117647 mg of Vitamin B2 per 500 calories, which is 102% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B311.8 mg

73.5%

Niacin, nicotinic acid, niacinamide

Boiled and Drained Young Pods With Seeds Cowpeas have 11.764705882353 mg of Vitamin B3 per 500 calories, which is 73.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B59.4 mg

188%

Pantothenic acid

Boiled and Drained Young Pods With Seeds Cowpeas have 9.3823529411765 mg of Vitamin B5 per 500 calories, which is 188% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.8 mg

139%

Pyridoxine

Boiled and Drained Young Pods With Seeds Cowpeas have 1.8088235294118 mg of Vitamin B6 per 500 calories, which is 139% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9382 μg

96%

Folates and Folic Acid

Boiled and Drained Young Pods With Seeds Cowpeas have 382.35294117647 μg of Vitamin B9 per 500 calories, which is 96% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled and Drained Young Pods With Seeds 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 C250 mg

278%

Ascorbic acid

Boiled and Drained Young Pods With Seeds Cowpeas have 250 mg of Vitamin C per 500 calories, which is 278% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Boiled and Drained Young Pods With Seeds 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

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Boiled Young Pods With Seeds Cowpeas

Calcium809 mg

81%

Boiled and Drained Young Pods With Seeds Cowpeas have 808.82352941176 mg of Calcium per 500 calories, which is 81% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.04 mg

116%

Boiled and Drained Young Pods With Seeds Cowpeas have 1.0441176470588 mg of Copper per 500 calories, which is 116% 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

Iron10.3 mg

129%

Boiled and Drained Young Pods With Seeds Cowpeas have 10.294117647059 mg of Iron per 500 calories, which is 129% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium603 mg

144%

Boiled and Drained Young Pods With Seeds Cowpeas have 602.94117647059 mg of Magnesium per 500 calories, which is 144% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese3.22 mg

140%

Boiled and Drained Young Pods With Seeds Cowpeas have 3.2205882352941 mg of Manganese per 500 calories, which is 140% 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

Phosphorus721 mg

103%

Boiled and Drained Young Pods With Seeds Cowpeas have 720.58823529412 mg of Phosphorus per 500 calories, which is 103% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium2882 mg

84.8%

Boiled and Drained Young Pods With Seeds Cowpeas have 2882.3529411765 mg of Potassium per 500 calories, which is 84.8% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium10.3 μg

18.7%

Boiled and Drained Young Pods With Seeds Cowpeas have 10.294117647059 μg of Selenium per 500 calories, which is 18.7% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium44 mg

2.94%

Boiled and Drained Young Pods With Seeds Cowpeas have 44.117647058824 mg of Sodium per 500 calories, which is 2.94% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3.53 mg

32%

Boiled and Drained Young Pods With Seeds Cowpeas have 3.5294117647059 mg of Zinc per 500 calories, which is 32% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water1316 g

35.6%

Boiled and Drained Young Pods With Seeds Cowpeas have 1316.1764705882 g of Water per 500 calories, which is 35.6% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Boiled and Drained Young Pods With Seeds Cowpeas:

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

Minerals in 500 calories of Boiled and Drained Young Pods With Seeds Cowpeas:

500 calories of Boiled Young Pods With Seeds Cowpeas has outstanding amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus and Potassium.
It is an excellent source of Zinc.
It also has a good amount of Selenium.
This vegetable has some Sodium.

Macronutrients in 500 calories of Boiled and Drained Young Pods With Seeds Cowpeas:

500 calories of Boiled Young Pods With Seeds Cowpeas is an excellent source of Omega 3, Carbohydrate and Protein.
It has some Fat, Saturated Fat and Omega 6.

Compare Boiled and Drained Young Pods With Seeds Cowpeas with:

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

Food Info

Nutrients in 500 calories of Boiled Young Pods With Seeds Cowpeas

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Boiled and Drained Young Pods With Seeds Cowpeas with: