Nutrients in 7 ounces of Boiled Catjang Cowpeas with Salt

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

Macros Ratio

Protein Fat Carbs

27%

68%

7 oz ▼

Macro Nutrients

Boiled Catjang Cowpeas with Salt

Energy232 kcal

Boiled Catjang Cowpeas with Salt have 232.182405 kcal of Energy per 7 ounces, which is 8% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.4 g

1.45%

Boiled Catjang Cowpeas with Salt have 1.40897015 g of Fat per 7 ounces, which is 1.45% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.37 g

1.15%

Boiled Catjang Cowpeas with Salt have 0.367126025 g of Saturated Fat per 7 ounces, which is 1.15% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.22 g

13.8%

Boiled Catjang Cowpeas with Salt have 0.220275615 g of Omega 3 per 7 ounces, which is 13.8% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.38 g

2.24%

Boiled Catjang Cowpeas with Salt have 0.38101728 g of Omega 6 per 7 ounces, which is 2.24% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate40.3 g

31%

Boiled Catjang Cowpeas with Salt have 40.3243288 g of Carbohydrate per 7 ounces, which is 31% 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

Fiber7.14 g

19%

Boiled Catjang Cowpeas with Salt have 7.144074 g of Fiber per 7 ounces, which is 19% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein16 g

29%

Boiled Catjang Cowpeas with Salt have 16.13370045 g of Protein per 7 ounces, which is 29% 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 A2 μg

0.22%

RAE, retinol activity equivalents

Boiled Catjang Cowpeas with Salt have 1.984465 μg of Vitamin A per 7 ounces, which is 0.22% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.32 mg

26.8%

Thiamine

Boiled Catjang Cowpeas with Salt have 0.32148333 mg of Vitamin B1 per 7 ounces, which is 26.8% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.091 mg

7.02%

Riboflavin

Boiled Catjang Cowpeas with Salt have 0.09128539 mg of Vitamin B2 per 7 ounces, which is 7.02% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.4 mg

8.86%

Niacin, nicotinic acid, niacinamide

Boiled Catjang Cowpeas with Salt have 1.41690801 mg of Vitamin B3 per 7 ounces, which is 8.86% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.77 mg

15.3%

Pantothenic acid

Boiled Catjang Cowpeas with Salt have 0.76600349 mg of Vitamin B5 per 7 ounces, which is 15.3% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.18 mg

14%

Pyridoxine

Boiled Catjang Cowpeas with Salt have 0.18257078 mg of Vitamin B6 per 7 ounces, which is 14% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9282 μg

70.4%

Folates and Folic Acid

Boiled Catjang Cowpeas with Salt have 281.79403 μg of Vitamin B9 per 7 ounces, which is 70.4% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C0.79 mg

0.88%

Ascorbic acid

Boiled Catjang Cowpeas with Salt have 0.793786 mg of Vitamin C per 7 ounces, which is 0.88% 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 7 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

Calcium51.6 mg

5.16%

Boiled Catjang Cowpeas with Salt have 51.59609 mg of Calcium per 7 ounces, which is 5.16% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.54 mg

59.8%

Boiled Catjang Cowpeas with Salt have 0.537790015 mg of Copper per 7 ounces, which is 59.8% 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

Iron6.05 mg

75.7%

Boiled Catjang Cowpeas with Salt have 6.05261825 mg of Iron per 7 ounces, which is 75.7% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium191 mg

45.4%

Boiled Catjang Cowpeas with Salt have 190.50864 mg of Magnesium per 7 ounces, which is 45.4% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.94 mg

41%

Boiled Catjang Cowpeas with Salt have 0.938651945 mg of Manganese per 7 ounces, which is 41% 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

Phosphorus282 mg

40.3%

Boiled Catjang Cowpeas with Salt have 281.79403 mg of Phosphorus per 7 ounces, which is 40.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium744 mg

22%

Boiled Catjang Cowpeas with Salt have 744.174375 mg of Potassium per 7 ounces, which is 22% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium4.96 μg

9.02%

Boiled Catjang Cowpeas with Salt have 4.9611625 μg of Selenium per 7 ounces, which is 9.02% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium506 mg

33.7%

Boiled Catjang Cowpeas with Salt have 506.038575 mg of Sodium per 7 ounces, which is 33.7% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3.7 mg

33.7%

Boiled Catjang Cowpeas with Salt have 3.71094955 mg of Zinc per 7 ounces, which is 33.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water138 g

3.74%

Boiled Catjang Cowpeas with Salt have 138.3172105 g of Water per 7 ounces, which is 3.74% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Boiled Catjang Cowpeas with Salt:

7 ounces of Boiled Catjang Cowpeas with Salt is an excellent source of Vitamin B1 and Vitamin B9.
It has a good amount of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6.
While 7 ounces of product has trace amounts of Vitamin C, it has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 7 ounces of Boiled Catjang Cowpeas with Salt:

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

Macronutrients in 7 ounces of Boiled Catjang Cowpeas with Salt:

7 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 7 ounces of Boiled Catjang Cowpeas with Salt

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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