Nutrients in 5 ounces of Boiled Catjang Cowpeas with Salt

Cowpeas, catjang, mature seeds, cooked, boiled, with salt.

Macros Ratio

Protein Fat Carbs

27%

68%

5 oz ▼

Macro Nutrients

Boiled Catjang Cowpeas with Salt

Energy166 kcal

5.7%

Boiled Catjang Cowpeas with Salt have 165.844575 kcal of Energy per 5 ounces, which is 5.7% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1 g

1.04%

Boiled Catjang Cowpeas with Salt have 1.00640725 g of Fat per 5 ounces, which is 1.04% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.26 g

0.82%

Boiled Catjang Cowpeas with Salt have 0.262232875 g of Saturated Fat per 5 ounces, which is 0.82% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.16 g

9.83%

Boiled Catjang Cowpeas with Salt have 0.157339725 g of Omega 3 per 5 ounces, which is 9.83% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.27 g

1.6%

Boiled Catjang Cowpeas with Salt have 0.2721552 g of Omega 6 per 5 ounces, which is 1.6% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled Catjang Cowpeas with Salt 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

Carbohydrate29 g

22%

Boiled Catjang Cowpeas with Salt have 28.803092 g of Carbohydrate per 5 ounces, which is 22% 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

Fiber5.1 g

13.4%

Boiled Catjang Cowpeas with Salt have 5.10291 g of Fiber per 5 ounces, which is 13.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein11.5 g

20.6%

Boiled Catjang Cowpeas with Salt have 11.52407175 g of Protein per 5 ounces, which is 20.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Catjang Cowpeas with Salt

Vitamin A1.4 μg

0.16%

RAE, retinol activity equivalents

Boiled Catjang Cowpeas with Salt have 1.417475 μg of Vitamin A per 5 ounces, which is 0.16% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.23 mg

19%

Thiamine

Boiled Catjang Cowpeas with Salt have 0.22963095 mg of Vitamin B1 per 5 ounces, which is 19% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.065 mg

Riboflavin

Boiled Catjang Cowpeas with Salt have 0.06520385 mg of Vitamin B2 per 5 ounces, which is 5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31 mg

6.33%

Niacin, nicotinic acid, niacinamide

Boiled Catjang Cowpeas with Salt have 1.01207715 mg of Vitamin B3 per 5 ounces, which is 6.33% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.55 mg

11%

Pantothenic acid

Boiled Catjang Cowpeas with Salt have 0.54714535 mg of Vitamin B5 per 5 ounces, which is 11% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.13 mg

10%

Pyridoxine

Boiled Catjang Cowpeas with Salt have 0.1304077 mg of Vitamin B6 per 5 ounces, which is 10% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9201 μg

50.3%

Folates and Folic Acid

Boiled Catjang Cowpeas with Salt have 201.28145 μg of Vitamin B9 per 5 ounces, which is 50.3% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled Catjang Cowpeas with Salt 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
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Vitamin C0.57 mg

0.63%

Ascorbic acid

Boiled Catjang Cowpeas with Salt have 0.56699 mg of Vitamin C per 5 ounces, which is 0.63% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Boiled Catjang Cowpeas with Salt 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
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Vitamin E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Boiled Catjang Cowpeas with Salt

Calcium37 mg

3.7%

Boiled Catjang Cowpeas with Salt have 36.85435 mg of Calcium per 5 ounces, which is 3.7% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.38 mg

42.7%

Boiled Catjang Cowpeas with Salt have 0.384135725 mg of Copper per 5 ounces, which is 42.7% 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

Iron4.32 mg

54%

Boiled Catjang Cowpeas with Salt have 4.32329875 mg of Iron per 5 ounces, which is 54% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium136 mg

32.4%

Boiled Catjang Cowpeas with Salt have 136.0776 mg of Magnesium per 5 ounces, which is 32.4% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.67 mg

29%

Boiled Catjang Cowpeas with Salt have 0.670465675 mg of Manganese per 5 ounces, which is 29% 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

Phosphorus201 mg

28.8%

Boiled Catjang Cowpeas with Salt have 201.28145 mg of Phosphorus per 5 ounces, which is 28.8% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium532 mg

15.6%

Boiled Catjang Cowpeas with Salt have 531.553125 mg of Potassium per 5 ounces, which is 15.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium3.54 μg

6.44%

Boiled Catjang Cowpeas with Salt have 3.5436875 μg of Selenium per 5 ounces, which is 6.44% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium361 mg

24%

Boiled Catjang Cowpeas with Salt have 361.456125 mg of Sodium per 5 ounces, which is 24% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.65 mg

24%

Boiled Catjang Cowpeas with Salt have 2.65067825 mg of Zinc per 5 ounces, which is 24% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water99 g

2.67%

Boiled Catjang Cowpeas with Salt have 98.7980075 g of Water per 5 ounces, which is 2.67% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 5 ounces of Boiled Catjang Cowpeas with Salt:

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

Minerals in 5 ounces of Boiled Catjang Cowpeas with Salt:

5 ounces of Boiled Catjang Cowpeas with Salt is an excellent source of Copper, Iron, Magnesium, Manganese, Phosphorus, Sodium and Zinc.
It has a good amount of Potassium.
It also has some Calcium and Selenium.

Macronutrients in 5 ounces of Boiled Catjang Cowpeas with Salt:

5 ounces of Boiled Catjang Cowpeas with Salt is an excellent source of Carbohydrate and Protein.
It has a good amount of Omega 3 and Fiber.
The product has trace amounts of Fat, Saturated Fat and Omega 6.

Compare Boiled Catjang Cowpeas with Salt with:

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Food Info

Nutrients in 5 ounces of Boiled Catjang Cowpeas with Salt

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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