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Nutrients in 100 calories of Leafy Tips Cowpeas

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

Weight per 100 Calories

Leafy Tips Cowpeas
345g

Raw Leafy Tips Cowpeas has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs
43%
6%
51%
100 kcal ▼

Macro Nutrients

Leafy Tips Cowpeas
Energy100 kcal
3.45%
Raw Leafy Tips 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
Fat0.86 g
0.89%
Raw Leafy Tips Cowpeas have 0.86206896551724 g of Fat per 100 calories, which is 0.89% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.23 g
0.71%
Raw Leafy Tips Cowpeas have 0.22758620689655 g of Saturated Fat per 100 calories, which is 0.71% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.15 g
9.5%
Raw Leafy Tips Cowpeas have 0.15172413793103 g of Omega 3 per 100 calories, which is 9.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.21 g
1.2%
Raw Leafy Tips Cowpeas have 0.20689655172414 g of Omega 6 per 100 calories, which is 1.2% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate16.6 g
12.8%
Raw Leafy Tips Cowpeas have 16.620689655172 g of Carbohydrate per 100 calories, which is 12.8% 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
Protein14 g
25.2%
Raw Leafy Tips Cowpeas have 14.137931034483 g of Protein per 100 calories, which is 25.2% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Leafy Tips Cowpeas
Vitamin A124 μg
13.8%
RAE, retinol activity equivalents
Raw Leafy Tips Cowpeas have 124.13793103448 μg of Vitamin A per 100 calories, which is 13.8% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.22 mg
102%
Thiamine
Raw Leafy Tips Cowpeas have 1.2206896551724 mg of Vitamin B1 per 100 calories, which is 102% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.6 mg
46.4%
Riboflavin
Raw Leafy Tips Cowpeas have 0.60344827586207 mg of Vitamin B2 per 100 calories, which is 46.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.86 mg
24%
Niacin, nicotinic acid, niacinamide
Raw Leafy Tips Cowpeas have 3.8620689655172 mg of Vitamin B3 per 100 calories, which is 24% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.21 mg
4.14%
Pantothenic acid
Raw Leafy Tips Cowpeas have 0.20689655172414 mg of Vitamin B5 per 100 calories, which is 4.14% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.61 mg
47%
Pyridoxine
Raw Leafy Tips Cowpeas have 0.61034482758621 mg of Vitamin B6 per 100 calories, which is 47% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9348 μg
87%
Folates and Folic Acid
Raw Leafy Tips Cowpeas have 348.27586206897 μg of Vitamin B9 per 100 calories, which is 87% 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 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 C124 mg
138%
Ascorbic acid
Raw Leafy Tips Cowpeas have 124.13793103448 mg of Vitamin C per 100 calories, which is 138% 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 100 calories, 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
Calcium217 mg
21.7%
Raw Leafy Tips Cowpeas have 217.24137931034 mg of Calcium per 100 calories, which is 21.7% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.66 mg
73%
Raw Leafy Tips Cowpeas have 0.65862068965517 mg of Copper per 100 calories, which is 73% 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
Iron6.62 mg
82.8%
Raw Leafy Tips Cowpeas have 6.6206896551724 mg of Iron per 100 calories, which is 82.8% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium148 mg
35.3%
Raw Leafy Tips Cowpeas have 148.27586206897 mg of Magnesium per 100 calories, which is 35.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese1.76 mg
76.3%
Raw Leafy Tips Cowpeas have 1.7551724137931 mg of Manganese per 100 calories, which is 76.3% 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
Phosphorus31 mg
4.43%
Raw Leafy Tips Cowpeas have 31.034482758621 mg of Phosphorus per 100 calories, which is 4.43% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1569 mg
46%
Raw Leafy Tips Cowpeas have 1568.9655172414 mg of Potassium per 100 calories, which is 46% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium3.1 μg
5.64%
Raw Leafy Tips Cowpeas have 3.1034482758621 μg of Selenium per 100 calories, which is 5.64% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium24 mg
1.6%
Raw Leafy Tips Cowpeas have 24.137931034483 mg of Sodium per 100 calories, which is 1.6% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc1 mg
9.1%
Raw Leafy Tips Cowpeas have 1 mg of Zinc per 100 calories, which is 9.1% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water310 g
8.37%
Raw Leafy Tips Cowpeas have 309.58620689655 g of Water per 100 calories, which is 8.37% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 100 calories of Raw Leafy Tips Cowpeas:
Minerals in 100 calories of Raw Leafy Tips Cowpeas:
Macronutrients in 100 calories of Raw Leafy Tips Cowpeas:



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