Nutrients in 100 grams of Boiled Leafy Tips Cowpeas

Boiled and Drained Leafy Tips Cowpeas.

Macros Ratio

Protein Fat Carbs

61%

36%

100 g ▼

Macro Nutrients

Boiled Leafy Tips Cowpeas

Energy22 kcal

0.76%

Boiled and Drained Leafy Tips Cowpeas have 22 kcal of Energy per 100 grams, which is 0.76% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.1 g

0.1%

Boiled and Drained Leafy Tips Cowpeas have 0.1 g of Fat per 100 grams, which is 0.1% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.026 g

0.081%

Boiled and Drained Leafy Tips Cowpeas have 0.026 g of Saturated Fat per 100 grams, which is 0.081% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.017 g

1.06%

Boiled and Drained Leafy Tips Cowpeas have 0.017 g of Omega 3 per 100 grams, which is 1.06% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.024 g

0.14%

Boiled and Drained Leafy Tips Cowpeas have 0.024 g of Omega 6 per 100 grams, which is 0.14% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled and Drained Leafy Tips Cowpeas have 0 mg of Cholesterol per 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate2.8 g

2.15%

Boiled and Drained Leafy Tips Cowpeas have 2.8 g of Carbohydrate per 100 grams, which is 2.15% 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

Fiber

No information available

Protein4.67 g

8.34%

Boiled and Drained Leafy Tips Cowpeas have 4.67 g of Protein per 100 grams, which is 8.34% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Leafy Tips Cowpeas

Vitamin A29 μg

3.22%

RAE, retinol activity equivalents

Boiled and Drained Leafy Tips Cowpeas have 29 μg of Vitamin A per 100 grams, which is 3.22% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.26 mg

21.3%

Thiamine

Boiled and Drained Leafy Tips Cowpeas have 0.256 mg of Vitamin B1 per 100 grams, which is 21.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.14 mg

11%

Riboflavin

Boiled and Drained Leafy Tips Cowpeas have 0.142 mg of Vitamin B2 per 100 grams, which is 11% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31 mg

6.3%

Niacin, nicotinic acid, niacinamide

Boiled and Drained Leafy Tips Cowpeas have 1.008 mg of Vitamin B3 per 100 grams, which is 6.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.046 mg

0.92%

Pantothenic acid

Boiled and Drained Leafy Tips Cowpeas have 0.046 mg of Vitamin B5 per 100 grams, which is 0.92% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.14 mg

10.4%

Pyridoxine

Boiled and Drained Leafy Tips Cowpeas have 0.135 mg of Vitamin B6 per 100 grams, which is 10.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B960 μg

15%

Folates and Folic Acid

Boiled and Drained Leafy Tips Cowpeas have 60 μg of Vitamin B9 per 100 grams, which is 15% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled and Drained Leafy Tips Cowpeas have 0 μg of Vitamin B12 per 100 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C18.4 mg

20.4%

Ascorbic acid

Boiled and Drained Leafy Tips Cowpeas have 18.4 mg of Vitamin C per 100 grams, which is 20.4% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Boiled and Drained Leafy Tips Cowpeas have 0 IU of Vitamin D per 100 grams, 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 Leafy Tips Cowpeas

Calcium69 mg

6.9%

Boiled and Drained Leafy Tips Cowpeas have 69 mg of Calcium per 100 grams, which is 6.9% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.15 mg

17%

Boiled and Drained Leafy Tips Cowpeas have 0.154 mg of Copper per 100 grams, which is 17% 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

Iron1.1 mg

13.6%

Boiled and Drained Leafy Tips Cowpeas have 1.09 mg of Iron per 100 grams, which is 13.6% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium62 mg

14.8%

Boiled and Drained Leafy Tips Cowpeas have 62 mg of Magnesium per 100 grams, which is 14.8% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.41 mg

18%

Boiled and Drained Leafy Tips Cowpeas have 0.412 mg of Manganese per 100 grams, which is 18% 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

Phosphorus42 mg

Boiled and Drained Leafy Tips Cowpeas have 42 mg of Phosphorus per 100 grams, which is 6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium351 mg

10.3%

Boiled and Drained Leafy Tips Cowpeas have 351 mg of Potassium per 100 grams, which is 10.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.9 μg

1.64%

Boiled and Drained Leafy Tips Cowpeas have 0.9 μg of Selenium per 100 grams, which is 1.64% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium6 mg

0.4%

Boiled and Drained Leafy Tips Cowpeas have 6 mg of Sodium per 100 grams, which is 0.4% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.24 mg

2.2%

Boiled and Drained Leafy Tips Cowpeas have 0.24 mg of Zinc per 100 grams, which is 2.2% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water91 g

2.47%

Boiled and Drained Leafy Tips Cowpeas have 91.3 g of Water per 100 grams, which is 2.47% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 grams of Boiled and Drained Leafy Tips Cowpeas:

100 grams of Boiled Leafy Tips Cowpeas is an excellent source of Vitamin B1 and Vitamin C.
It has a good amount of Vitamin B2, Vitamin B6 and Vitamin B9.
It also has some Vitamin A and Vitamin B3.
While 100 grams of product has trace amounts of Vitamin B5, it has no Vitamin B12 and Vitamin D.

Minerals in 100 grams of Boiled and Drained Leafy Tips Cowpeas:

100 grams of Boiled Leafy Tips Cowpeas has a good amount of Copper, Iron, Magnesium, Manganese and Potassium.
It has some Calcium and Phosphorus.
While 100 grams of product has trace amounts of Selenium and Zinc, it has no Sodium.

Macronutrients in 100 grams of Boiled and Drained Leafy Tips Cowpeas:

100 grams of Boiled Leafy Tips Cowpeas has a good amount of Protein.
While 100 grams of product has trace amounts of Omega 3 and Carbohydrate, it has no Fat, Saturated Fat and Omega 6.

Compare Boiled and Drained Leafy Tips Cowpeas with:

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Food Info

Nutrients in 100 grams of Boiled Leafy Tips Cowpeas

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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