Nutrients in 7 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%

7 oz ▼

Macro Nutrients

Young Cowpeas

Energy179 kcal

6.16%

Raw Young Cowpeas have 178.60185 kcal of Energy per 7 ounces, which is 6.16% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.69 g

0.72%

Raw Young Cowpeas have 0.69456275 g of Fat per 7 ounces, which is 0.72% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.18 g

0.56%

Raw Young Cowpeas have 0.17860185 g of Saturated Fat per 7 ounces, which is 0.56% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.13 g

7.8%

Raw Young Cowpeas have 0.125021295 g of Omega 3 per 7 ounces, which is 7.8% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.17 g

Raw Young Cowpeas have 0.172648455 g of Omega 6 per 7 ounces, which is 1% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate37.4 g

28.7%

Raw Young Cowpeas have 37.36747595 g of Carbohydrate per 7 ounces, which is 28.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars5.95 g

8.2%

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

Raw Young Cowpeas have 5.953395 g of Sugars per 7 ounces, which is 8.2% 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

Fiber9.92 g

26%

Raw Young Cowpeas have 9.922325 g of Fiber per 7 ounces, which is 26% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein5.85 g

10.5%

Raw Young Cowpeas have 5.85417175 g of Protein per 7 ounces, which is 10.5% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Young Cowpeas

Vitamin A81.4 μg

9.04%

RAE, retinol activity equivalents

Raw Young Cowpeas have 81.363065 μg of Vitamin A per 7 ounces, which is 9.04% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A

Vitamin B10.22 mg

18%

Thiamine

Raw Young Cowpeas have 0.21829115 mg of Vitamin B1 per 7 ounces, which is 18% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1

Vitamin B20.29 mg

22%

Riboflavin

Raw Young Cowpeas have 0.287747425 mg of Vitamin B2 per 7 ounces, which is 22% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2

Vitamin B32.88 mg

18%

Niacin, nicotinic acid, niacinamide

Raw Young Cowpeas have 2.87747425 mg of Vitamin B3 per 7 ounces, which is 18% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B50.3 mg

Pantothenic acid

Raw Young Cowpeas have 0.299654215 mg of Vitamin B5 per 7 ounces, which is 6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B60.13 mg

10.2%

Pyridoxine

Raw Young Cowpeas have 0.132959155 mg of Vitamin B6 per 7 ounces, which is 10.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9333 μg

83.3%

Folates and Folic Acid

Raw Young Cowpeas have 333.39012 μg of Vitamin B9 per 7 ounces, which is 83.3% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Buy Vegan Vitamin B12

Vitamin C4.96 mg

5.5%

Ascorbic acid

Raw Young Cowpeas have 4.9611625 mg of Vitamin C per 7 ounces, which is 5.5% 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 7 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

Calcium250 mg

25%

Raw Young Cowpeas have 250.04259 mg of Calcium per 7 ounces, which is 25% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.26 mg

28.7%

Raw Young Cowpeas have 0.25798045 mg of Copper per 7 ounces, which is 28.7% 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

Iron2.2 mg

27.3%

Raw Young Cowpeas have 2.1829115 mg of Iron per 7 ounces, which is 27.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium101 mg

24%

Raw Young Cowpeas have 101.207715 mg of Magnesium per 7 ounces, which is 24% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.1 mg

48.3%

Raw Young Cowpeas have 1.1113004 mg of Manganese per 7 ounces, which is 48.3% 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

Phosphorus105 mg

15%

Raw Young Cowpeas have 105.176645 mg of Phosphorus per 7 ounces, which is 15% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium855 mg

25%

Raw Young Cowpeas have 855.304415 mg of Potassium per 7 ounces, which is 25% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium4.56 μg

8.3%

Raw Young Cowpeas have 4.5642695 μg of Selenium per 7 ounces, which is 8.3% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium7.94 mg

0.53%

Raw Young Cowpeas have 7.93786 mg of Sodium per 7 ounces, which is 0.53% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2 mg

18.2%

Raw Young Cowpeas have 2.00430965 mg of Zinc per 7 ounces, which is 18.2% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water153 g

4.14%

Raw Young Cowpeas have 153.200698 g of Water per 7 ounces, which is 4.14% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Raw Young Cowpeas :

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

Minerals in 7 ounces of Raw Young Cowpeas :

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

Macronutrients in 7 ounces of Raw Young Cowpeas :

7 ounces of Young Cowpeas is an excellent source of Carbohydrate and Fiber.
It has a good amount of Omega 3, Sugars and Protein.
While 7 ounces of product has trace amounts of Fat and Omega 6, it has no Saturated Fat.

Compare Raw Young Cowpeas with:

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

Food Info

Nutrients in 7 ounces of Young Cowpeas

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Young Cowpeas with: