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Nutrients in 5 ounces of Leafy Tips Cowpeas

Raw Leafy Tips Cowpeas (Vigna unguiculata subsp. unguiculata).

Macros Ratio

Protein Fat Carbs
43%
6%
51%
5 oz ▼

Macro Nutrients

Leafy Tips Cowpeas
Energy41 kcal
1.4%
Raw Leafy Tips Cowpeas have 41.106775 kcal of Energy per 5 ounces, which is 1.4% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.35 g
0.37%
Raw Leafy Tips Cowpeas have 0.35436875 g of Fat per 5 ounces, which is 0.37% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.094 g
0.29%
Raw Leafy Tips Cowpeas have 0.09355335 g of Saturated Fat per 5 ounces, which is 0.29% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.062 g
3.9%
Raw Leafy Tips Cowpeas have 0.0623689 g of Omega 3 per 5 ounces, which is 3.9% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.085 g
0.5%
Raw Leafy Tips Cowpeas have 0.0850485 g of Omega 6 per 5 ounces, which is 0.5% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw 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
Carbohydrate6.83 g
5.26%
Raw Leafy Tips Cowpeas have 6.8322295 g of Carbohydrate per 5 ounces, which is 5.26% 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
Protein5.8 g
10.4%
Raw Leafy Tips Cowpeas have 5.8116475 g of Protein per 5 ounces, which is 10.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Leafy Tips Cowpeas
Vitamin A51 μg
5.67%
RAE, retinol activity equivalents
Raw Leafy Tips Cowpeas have 51.0291 μg of Vitamin A per 5 ounces, which is 5.67% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.5 mg
42%
Thiamine
Raw Leafy Tips Cowpeas have 0.50178615 mg of Vitamin B1 per 5 ounces, which is 42% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.25 mg
19%
Riboflavin
Raw Leafy Tips Cowpeas have 0.248058125 mg of Vitamin B2 per 5 ounces, which is 19% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.6 mg
9.92%
Niacin, nicotinic acid, niacinamide
Raw Leafy Tips Cowpeas have 1.587572 mg of Vitamin B3 per 5 ounces, which is 9.92% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.085 mg
1.7%
Pantothenic acid
Raw Leafy Tips Cowpeas have 0.0850485 mg of Vitamin B5 per 5 ounces, which is 1.7% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.25 mg
19.3%
Pyridoxine
Raw Leafy Tips Cowpeas have 0.250893075 mg of Vitamin B6 per 5 ounces, which is 19.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9143 μg
35.8%
Folates and Folic Acid
Raw Leafy Tips Cowpeas have 143.164975 μg of Vitamin B9 per 5 ounces, which is 35.8% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw 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 C51 mg
56.7%
Ascorbic acid
Raw Leafy Tips Cowpeas have 51.0291 mg of Vitamin C per 5 ounces, which is 56.7% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw 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

Leafy Tips Cowpeas
Calcium89.3 mg
8.93%
Raw Leafy Tips Cowpeas have 89.300925 mg of Calcium per 5 ounces, which is 8.93% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.27 mg
30%
Raw Leafy Tips Cowpeas have 0.270737725 mg of Copper per 5 ounces, which is 30% 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
Iron2.72 mg
34%
Raw Leafy Tips Cowpeas have 2.721552 mg of Iron per 5 ounces, which is 34% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium61 mg
14.5%
Raw Leafy Tips Cowpeas have 60.951425 mg of Magnesium per 5 ounces, which is 14.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.72 mg
31.4%
Raw Leafy Tips Cowpeas have 0.721494775 mg of Manganese per 5 ounces, which is 31.4% 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
Phosphorus12.8 mg
1.82%
Raw Leafy Tips Cowpeas have 12.757275 mg of Phosphorus per 5 ounces, which is 1.82% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium645 mg
19%
Raw Leafy Tips Cowpeas have 644.951125 mg of Potassium per 5 ounces, which is 19% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium1.28 μg
2.3%
Raw 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
Sodium9.92 mg
0.66%
Raw Leafy Tips Cowpeas have 9.922325 mg of Sodium per 5 ounces, which is 0.66% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.41 mg
3.74%
Raw Leafy Tips Cowpeas have 0.41106775 mg of Zinc per 5 ounces, which is 3.74% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water127 g
3.44%
Raw Leafy Tips Cowpeas have 127.2609055 g of Water per 5 ounces, which is 3.44% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 5 ounces of Raw Leafy Tips Cowpeas:
Minerals in 5 ounces of Raw Leafy Tips Cowpeas:
Macronutrients in 5 ounces of Raw Leafy Tips Cowpeas:



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