Nutrients in 500 calories of Young Pods With Seeds Cowpeas

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

Weight per 500 Calories

Young Pods With Seeds Cowpeas

1136g

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

Macros Ratio

Protein Fat Carbs

24%

71%

500 kcal ▼

Macro Nutrients

Young Pods With Seeds Cowpeas

Energy500 kcal

17.2%

Raw 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

Fat3.4 g

3.5%

Raw Young Pods With Seeds Cowpeas have 3.4090909090909 g of Fat per 500 calories, which is 3.5% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.9 g

2.8%

Raw Young Pods With Seeds Cowpeas have 0.89772727272727 g of Saturated Fat per 500 calories, which is 2.8% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.59 g

37%

Raw Young Pods With Seeds Cowpeas have 0.59090909090909 g of Omega 3 per 500 calories, which is 37% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.82 g

4.8%

Raw Young Pods With Seeds Cowpeas have 0.81818181818182 g of Omega 6 per 500 calories, which is 4.8% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate108 g

83%

Raw Young Pods With Seeds Cowpeas have 107.95454545455 g of Carbohydrate per 500 calories, which is 83% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars57.3 g

79%

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

Raw Young Pods With Seeds Cowpeas have 57.272727272727 g of Sugars per 500 calories, which is 79% 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

Fiber37.5 g

99%

Raw Young Pods With Seeds Cowpeas have 37.5 g of Fiber per 500 calories, which is 99% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein37.5 g

67%

Raw Young Pods With Seeds Cowpeas have 37.5 g of Protein per 500 calories, which is 67% 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 A773 μg

86%

RAE, retinol activity equivalents

Raw Young Pods With Seeds Cowpeas have 772.72727272727 μg of Vitamin A per 500 calories, which is 86% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.7 mg

142%

Thiamine

Raw Young Pods With Seeds Cowpeas have 1.7045454545455 mg of Vitamin B1 per 500 calories, which is 142% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.6 mg

122%

Riboflavin

Raw Young Pods With Seeds Cowpeas have 1.5909090909091 mg of Vitamin B2 per 500 calories, which is 122% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B313.6 mg

85.2%

Niacin, nicotinic acid, niacinamide

Raw Young Pods With Seeds Cowpeas have 13.636363636364 mg of Vitamin B3 per 500 calories, which is 85.2% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B510.7 mg

215%

Pantothenic acid

Raw Young Pods With Seeds Cowpeas have 10.738636363636 mg of Vitamin B5 per 500 calories, which is 215% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.97 mg

151%

Pyridoxine

Raw Young Pods With Seeds Cowpeas have 1.9659090909091 mg of Vitamin B6 per 500 calories, which is 151% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9602 μg

151%

Folates and Folic Acid

Raw Young Pods With Seeds Cowpeas have 602.27272727273 μg of Vitamin B9 per 500 calories, which is 151% 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 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 C375 mg

417%

Ascorbic acid

Raw Young Pods With Seeds Cowpeas have 375 mg of Vitamin C per 500 calories, which is 417% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E5.57 mg

37%

Tocopherols and Tocotrienols

Raw Young Pods With Seeds Cowpeas have 5.5681818181818 mg of Vitamin E per 500 calories, which is 37% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K358 μg

298%

Phytomenadione or phylloquinone

Raw Young Pods With Seeds Cowpeas have 357.95454545455 μg of Vitamin K per 500 calories, which is 298% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Young Pods With Seeds Cowpeas

Calcium739 mg

74%

Raw Young Pods With Seeds Cowpeas have 738.63636363636 mg of Calcium per 500 calories, which is 74% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.14 mg

126%

Raw Young Pods With Seeds Cowpeas have 1.1363636363636 mg of Copper per 500 calories, which is 126% 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

Iron11.4 mg

142%

Raw Young Pods With Seeds Cowpeas have 11.363636363636 mg of Iron per 500 calories, which is 142% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium659 mg

157%

Raw Young Pods With Seeds Cowpeas have 659.09090909091 mg of Magnesium per 500 calories, which is 157% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese3.5 mg

152%

Raw Young Pods With Seeds Cowpeas have 3.5 mg of Manganese per 500 calories, which is 152% 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

Phosphorus739 mg

106%

Raw Young Pods With Seeds Cowpeas have 738.63636363636 mg of Phosphorus per 500 calories, which is 106% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium2443 mg

72%

Raw Young Pods With Seeds Cowpeas have 2443.1818181818 mg of Potassium per 500 calories, which is 72% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium10.2 μg

18.6%

Raw Young Pods With Seeds Cowpeas have 10.227272727273 μg of Selenium per 500 calories, which is 18.6% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium45.5 mg

3.03%

Raw Young Pods With Seeds Cowpeas have 45.454545454545 mg of Sodium per 500 calories, which is 3.03% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3.86 mg

35%

Raw Young Pods With Seeds Cowpeas have 3.8636363636364 mg of Zinc per 500 calories, which is 35% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water977 g

26.4%

Raw Young Pods With Seeds Cowpeas have 977.27272727273 g of Water per 500 calories, which is 26.4% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Raw Young Pods With Seeds Cowpeas:

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

Minerals in 500 calories of Raw Young Pods With Seeds Cowpeas:

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

Macronutrients in 500 calories of Raw Young Pods With Seeds Cowpeas:

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

Compare Raw 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 Young Pods With Seeds Cowpeas

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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