Nutrients in 100 calories of Boiled Common Cowpeas

Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt, also known as black eyed peas, black-eyed pea.

Weight per 100 Calories

Boiled Common Cowpeas

86.2g

Boiled Common Cowpeas has average energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

26%

70%

100 kcal ▼

Macro Nutrients

Boiled Common Cowpeas

Energy100 kcal

3.45%

Boiled Common Cowpeas have 100 kcal of Energy per 100 calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.46 g

0.47%

Boiled Common Cowpeas have 0.45689655172414 g of Fat per 100 calories, which is 0.47% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.12 g

0.37%

Boiled Common Cowpeas have 0.11896551724138 g of Saturated Fat per 100 calories, which is 0.37% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.072 g

4.47%

Boiled Common Cowpeas have 0.071551724137931 g of Omega 3 per 100 calories, which is 4.47% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.12 g

0.73%

Boiled Common Cowpeas have 0.12327586206897 g of Omega 6 per 100 calories, which is 0.73% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled Common Cowpeas have 0 mg of Cholesterol per 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate18 g

13.8%

Boiled Common Cowpeas have 17.896551724138 g of Carbohydrate per 100 calories, which is 13.8% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars2.84 g

3.92%

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

Boiled Common Cowpeas have 2.8448275862069 g of Sugars per 100 calories, which is 3.92% 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

Fiber5.6 g

14.7%

Boiled Common Cowpeas have 5.6034482758621 g of Fiber per 100 calories, which is 14.7% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein6.66 g

12%

Boiled Common Cowpeas have 6.6637931034483 g of Protein per 100 calories, which is 12% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Common Cowpeas

Vitamin A0.86 μg

0.096%

RAE, retinol activity equivalents

Boiled Common Cowpeas have 0.86206896551724 μg of Vitamin A per 100 calories, which is 0.096% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.17 mg

14.5%

Thiamine

Boiled Common Cowpeas have 0.17413793103448 mg of Vitamin B1 per 100 calories, which is 14.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.047 mg

3.65%

Riboflavin

Boiled Common Cowpeas have 0.047413793103448 mg of Vitamin B2 per 100 calories, which is 3.65% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.43 mg

2.67%

Niacin, nicotinic acid, niacinamide

Boiled Common Cowpeas have 0.42672413793103 mg of Vitamin B3 per 100 calories, which is 2.67% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.35 mg

7.1%

Pantothenic acid

Boiled Common Cowpeas have 0.35431034482759 mg of Vitamin B5 per 100 calories, which is 7.1% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.086 mg

6.63%

Pyridoxine

Boiled Common Cowpeas have 0.086206896551724 mg of Vitamin B6 per 100 calories, which is 6.63% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9179 μg

45%

Folates and Folic Acid

Boiled Common Cowpeas have 179.31034482759 μg of Vitamin B9 per 100 calories, which is 45% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled Common Cowpeas have 0 μg of Vitamin B12 per 100 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C0.34 mg

0.38%

Ascorbic acid

Boiled Common Cowpeas have 0.3448275862069 mg of Vitamin C per 100 calories, which is 0.38% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Boiled Common Cowpeas have 0 IU of Vitamin D per 100 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.24 mg

1.6%

Tocopherols and Tocotrienols

Boiled Common Cowpeas have 0.24137931034483 mg of Vitamin E per 100 calories, which is 1.6% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K1.47 μg

1.22%

Phytomenadione or phylloquinone

Boiled Common Cowpeas have 1.4655172413793 μg of Vitamin K per 100 calories, which is 1.22% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Common Cowpeas

Calcium20.7 mg

2.07%

Boiled Common Cowpeas have 20.689655172414 mg of Calcium per 100 calories, which is 2.07% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.23 mg

25.7%

Boiled Common Cowpeas have 0.23103448275862 mg of Copper per 100 calories, which is 25.7% 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

Iron2.16 mg

27%

Boiled Common Cowpeas have 2.1637931034483 mg of Iron per 100 calories, which is 27% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium45.7 mg

11%

Boiled Common Cowpeas have 45.689655172414 mg of Magnesium per 100 calories, which is 11% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.41 mg

18%

Boiled Common Cowpeas have 0.40948275862069 mg of Manganese per 100 calories, 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

Phosphorus134 mg

19.2%

Boiled Common Cowpeas have 134.48275862069 mg of Phosphorus per 100 calories, which is 19.2% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium240 mg

7.05%

Boiled Common Cowpeas have 239.65517241379 mg of Potassium per 100 calories, which is 7.05% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2.16 μg

3.9%

Boiled Common Cowpeas have 2.1551724137931 μg of Selenium per 100 calories, which is 3.9% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium3.45 mg

0.23%

Boiled Common Cowpeas have 3.448275862069 mg of Sodium per 100 calories, which is 0.23% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.1 mg

10%

Boiled Common Cowpeas have 1.1120689655172 mg of Zinc per 100 calories, which is 10% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water60.4 g

1.63%

Boiled Common Cowpeas have 60.379310344828 g of Water per 100 calories, which is 1.63% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 calories of Boiled Common Cowpeas:

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

Minerals in 100 calories of Boiled Common Cowpeas:

100 calories of Boiled Common Cowpeas is an excellent source of Copper and Iron.
It has a good amount of Magnesium, Manganese, Phosphorus, Potassium and Zinc.
It also has some Selenium.
While 100 calories of product has trace amounts of Calcium, it has no Sodium.

Macronutrients in 100 calories of Boiled Common Cowpeas:

100 calories of Boiled Common Cowpeas has a good amount of Carbohydrate, Fiber and Protein.
It has some Omega 3 and Sugars.
While 100 calories of product has trace amounts of Omega 6, it has no Fat and Saturated Fat.

Compare Boiled Common Cowpeas with:

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

Food Info

Nutrients in 100 calories of Boiled Common Cowpeas

Weight per 100 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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