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Nutrients in 5 ounces of Boiled Leafy Tips Cowpeas

Boiled and Drained Leafy Tips Cowpeas.

Macros Ratio

Protein Fat Carbs
61%
3%
36%
5 oz ▼

Macro Nutrients

Boiled Leafy Tips Cowpeas
Energy31 kcal
1.08%
Boiled and Drained Leafy Tips Cowpeas have 31.18445 kcal of Energy per 5 ounces, which is 1.08% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.14 g
0.15%
Boiled and Drained Leafy Tips Cowpeas have 0.1417475 g of Fat per 5 ounces, which is 0.15% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.037 g
0.12%
Boiled and Drained Leafy Tips Cowpeas have 0.03685435 g of Saturated Fat per 5 ounces, which is 0.12% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.024 g
1.5%
Boiled and Drained Leafy Tips Cowpeas have 0.024097075 g of Omega 3 per 5 ounces, which is 1.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.034 g
0.2%
Boiled and Drained Leafy Tips Cowpeas have 0.0340194 g of Omega 6 per 5 ounces, which is 0.2% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Boiled and Drained Leafy Tips 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
Carbohydrate3.97 g
3.05%
Boiled and Drained Leafy Tips Cowpeas have 3.96893 g of Carbohydrate per 5 ounces, which is 3.05% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
No information available
Fructose
NA
≤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
NA
No information available
Sucrose
NA
No information available
Fiber
NA
No information available
Protein6.6 g
12%
Boiled and Drained Leafy Tips Cowpeas have 6.61960825 g of Protein per 5 ounces, which is 12% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Leafy Tips Cowpeas
Vitamin A41 μg
4.57%
RAE, retinol activity equivalents
Boiled and Drained Leafy Tips Cowpeas have 41.106775 μg of Vitamin A per 5 ounces, which is 4.57% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.36 mg
30.2%
Thiamine
Boiled and Drained Leafy Tips Cowpeas have 0.3628736 mg of Vitamin B1 per 5 ounces, which is 30.2% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.2 mg
15.5%
Riboflavin
Boiled and Drained Leafy Tips Cowpeas have 0.20128145 mg of Vitamin B2 per 5 ounces, which is 15.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.43 mg
8.93%
Niacin, nicotinic acid, niacinamide
Boiled and Drained Leafy Tips Cowpeas have 1.4288148 mg of Vitamin B3 per 5 ounces, which is 8.93% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.065 mg
1.3%
Pantothenic acid
Boiled and Drained Leafy Tips Cowpeas have 0.06520385 mg of Vitamin B5 per 5 ounces, which is 1.3% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.19 mg
14.7%
Pyridoxine
Boiled and Drained Leafy Tips Cowpeas have 0.191359125 mg of Vitamin B6 per 5 ounces, which is 14.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B985 μg
21.3%
Folates and Folic Acid
Boiled and Drained Leafy Tips Cowpeas have 85.0485 μg of Vitamin B9 per 5 ounces, which is 21.3% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Boiled and Drained Leafy Tips 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
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Vitamin C26 mg
29%
Ascorbic acid
Boiled and Drained Leafy Tips Cowpeas have 26.08154 mg of Vitamin C per 5 ounces, which is 29% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Boiled and Drained Leafy Tips 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
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Vitamin E
NA
Tocopherols and Tocotrienols
No information available
Vitamin K
NA
Phytomenadione or phylloquinone
No information available

Minerals

Boiled Leafy Tips Cowpeas
Calcium98 mg
9.8%
Boiled and Drained Leafy Tips Cowpeas have 97.805775 mg of Calcium per 5 ounces, which is 9.8% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.22 mg
24.3%
Boiled and Drained Leafy Tips Cowpeas have 0.21829115 mg of Copper per 5 ounces, which is 24.3% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron1.55 mg
19.3%
Boiled and Drained Leafy Tips Cowpeas have 1.54504775 mg of Iron per 5 ounces, which is 19.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium88 mg
21%
Boiled and Drained Leafy Tips Cowpeas have 87.88345 mg of Magnesium per 5 ounces, which is 21% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.58 mg
25.4%
Boiled and Drained Leafy Tips Cowpeas have 0.5839997 mg of Manganese per 5 ounces, which is 25.4% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus59.5 mg
8.5%
Boiled and Drained Leafy Tips Cowpeas have 59.53395 mg of Phosphorus per 5 ounces, which is 8.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium498 mg
14.6%
Boiled and Drained Leafy Tips Cowpeas have 497.533725 mg of Potassium per 5 ounces, which is 14.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium1.28 μg
2.3%
Boiled and Drained Leafy Tips Cowpeas have 1.2757275 μg of Selenium per 5 ounces, which is 2.3% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium8.5 mg
0.57%
Boiled and Drained Leafy Tips Cowpeas have 8.50485 mg of Sodium per 5 ounces, which is 0.57% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.34 mg
3.1%
Boiled and Drained Leafy Tips Cowpeas have 0.340194 mg of Zinc per 5 ounces, which is 3.1% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water129 g
3.5%
Boiled and Drained Leafy Tips Cowpeas have 129.4154675 g of Water per 5 ounces, which is 3.5% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 5 ounces of Boiled and Drained Leafy Tips Cowpeas:
Minerals in 5 ounces of Boiled and Drained Leafy Tips Cowpeas:
Macronutrients in 5 ounces of Boiled and Drained Leafy Tips Cowpeas:



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