Nutrients in 5 ounces of Young Cowpeas

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

Macros Ratio

Protein Fat Carbs

13%

84%

5 oz ▼

Macro Nutrients

Young Cowpeas

Energy128 kcal

4.4%

Raw Young Cowpeas have 127.57275 kcal of Energy per 5 ounces, which is 4.4% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.5 g

0.51%

Raw Young Cowpeas have 0.49611625 g of Fat per 5 ounces, which is 0.51% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.13 g

0.4%

Raw Young Cowpeas have 0.12757275 g of Saturated Fat per 5 ounces, which is 0.4% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.089 g

5.6%

Raw Young Cowpeas have 0.089300925 g of Omega 3 per 5 ounces, which is 5.6% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.12 g

0.73%

Raw Young Cowpeas have 0.123320325 g of Omega 6 per 5 ounces, which is 0.73% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Young Cowpeas have 0 mg of Cholesterol per 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate26.7 g

20.5%

Raw Young Cowpeas have 26.69105425 g of Carbohydrate per 5 ounces, which is 20.5% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars4.25 g

5.87%

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

Raw Young Cowpeas have 4.252425 g of Sugars per 5 ounces, which is 5.87% 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

Fiber7.1 g

18.7%

Raw Young Cowpeas have 7.087375 g of Fiber per 5 ounces, which is 18.7% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein4.2 g

7.47%

Raw Young Cowpeas have 4.18155125 g of Protein per 5 ounces, which is 7.47% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Young Cowpeas

Vitamin A58 μg

6.46%

RAE, retinol activity equivalents

Raw Young Cowpeas have 58.116475 μg of Vitamin A per 5 ounces, which is 6.46% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A

Vitamin B10.16 mg

13%

Thiamine

Raw Young Cowpeas have 0.15592225 mg of Vitamin B1 per 5 ounces, which is 13% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1

Vitamin B20.21 mg

16%

Riboflavin

Raw Young Cowpeas have 0.205533875 mg of Vitamin B2 per 5 ounces, which is 16% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2

Vitamin B32.06 mg

13%

Niacin, nicotinic acid, niacinamide

Raw Young Cowpeas have 2.05533875 mg of Vitamin B3 per 5 ounces, which is 13% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B50.21 mg

4.3%

Pantothenic acid

Raw Young Cowpeas have 0.214038725 mg of Vitamin B5 per 5 ounces, which is 4.3% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B60.095 mg

7.3%

Pyridoxine

Raw Young Cowpeas have 0.094970825 mg of Vitamin B6 per 5 ounces, which is 7.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9238 μg

59.5%

Folates and Folic Acid

Raw Young Cowpeas have 238.1358 μg of Vitamin B9 per 5 ounces, which is 59.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Young Cowpeas have 0 μg of Vitamin B12 per 5 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Buy Vegan Vitamin B12

Vitamin C3.54 mg

3.94%

Ascorbic acid

Raw Young Cowpeas have 3.5436875 mg of Vitamin C per 5 ounces, which is 3.94% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Young Cowpeas have 0 IU of Vitamin D per 5 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Buy Vegan Vitamin D

Vitamin E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Young Cowpeas

Calcium179 mg

18%

Raw Young Cowpeas have 178.60185 mg of Calcium per 5 ounces, which is 18% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.18 mg

20.5%

Raw Young Cowpeas have 0.18427175 mg of Copper per 5 ounces, which is 20.5% 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

Iron1.56 mg

19.5%

Raw Young Cowpeas have 1.5592225 mg of Iron per 5 ounces, which is 19.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium72.3 mg

17.2%

Raw Young Cowpeas have 72.291225 mg of Magnesium per 5 ounces, which is 17.2% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.79 mg

34.5%

Raw Young Cowpeas have 0.793786 mg of Manganese per 5 ounces, which is 34.5% 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

Phosphorus75 mg

10.7%

Raw Young Cowpeas have 75.126175 mg of Phosphorus per 5 ounces, which is 10.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium611 mg

18%

Raw Young Cowpeas have 610.931725 mg of Potassium per 5 ounces, which is 18% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium3.26 μg

5.93%

Raw Young Cowpeas have 3.2601925 μg of Selenium per 5 ounces, which is 5.93% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium5.67 mg

0.38%

Raw Young Cowpeas have 5.6699 mg of Sodium per 5 ounces, which is 0.38% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.43 mg

13%

Raw Young Cowpeas have 1.43164975 mg of Zinc per 5 ounces, which is 13% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water109 g

2.96%

Raw Young Cowpeas have 109.42907 g of Water per 5 ounces, which is 2.96% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 5 ounces of Raw Young Cowpeas :

5 ounces of Young Cowpeas is an excellent source of Vitamin B9.
It has a good amount of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6.
It also has some Vitamin A, Vitamin B5 and Vitamin C.
It has no Vitamin B12 and Vitamin D.

Minerals in 5 ounces of Raw Young Cowpeas :

5 ounces of Young Cowpeas is an excellent source of Copper and Manganese.
It has a good amount of Calcium, Iron, Magnesium, Phosphorus, Potassium and Zinc.
It also has some Selenium.
It has no Sodium.

Macronutrients in 5 ounces of Raw Young Cowpeas :

5 ounces of Young Cowpeas is an excellent source of Carbohydrate.
It has a good amount of Fiber and Protein.
It also has some Omega 3 and Sugars.
While 5 ounces of product has trace amounts of Omega 6, it has no Fat and Saturated Fat.

Compare Raw Young Cowpeas with:

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

Food Info

Nutrients in 5 ounces of Young Cowpeas

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Young Cowpeas with: