Nutritional Information for Cowpeas, young pods with seeds, raw
| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 94.0 grams | Max calories at 48 servings. | |
| Protein | 3.10 g | 5.54% | 268% |
| Total lipid (fat) | 0.28 g | 0.93% | 45% |
| Carbohydrate, by difference | 8.93 g | 2.98% | 144% |
| Energy (Calories) | 41.36 kcal | 2.07% | 100% |
| Calcium, Ca | 61.10 mg | 6.11% | 295% |
| Iron, Fe | 0.94 mg | 11.75% | 568% |
| Magnesium, Mg | 54.52 mg | 13.63% | 659% |
| Phosphorus, P | 61.10 mg | 8.73% | 422% |
| Potassium, K | 202.10 mg | 4.3% | 208% |
| Sodium, Na | 3.76 mg | 0.25% | 12% |
| Zinc, Zn | 0.32 mg | 2.91% | 141% |
| Manganese, Mn | 0.29 mg | 12.61% | 610% |
| Selenium, Se | 0.85 mcg | 1.55% | 75% |
| Vitamin A, IU | 1504.00 IU | 50.13% | 2424% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 31.02 mg | 34.47% | 1667% |
| Thiamin | 0.14 mg | 11.67% | 564% |
| Riboflavin | 0.13 mg | 10% | 484% |
| Niacin | 1.13 mg | 7.06% | 342% |
| Pantothenic acid | 0.89 mg | 17.8% | 861% |
| Vitamin B-6 | 0.16 mg | 12.31% | 595% |
| Folate, total | 49.82 mcg | 12.46% | 602% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Omega 6 | 0.07 g | 0.45% | 22% |
| Omega 3 | 0.05 g | 2.25% | 109% |
| Ash | 0.85 g | ||
| Water | 80.84 g | ||
| Energy | 172.96 kJ | ||
| Copper, Cu | 0.09 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 75.20 mcg_RAE | ||
| Vitamin D | 0.00 IU | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 49.82 mcg | ||
| Folate, DFE | 49.82 mcg_DFE | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.07 g | ||
| Fatty acids, total monounsaturated | 0.03 g | ||
| Fatty acids, total polyunsaturated | 0.12 g | ||
| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 pod 12.0 grams | Max cups at 64 servings. | |
| Protein | 0.40 g | 0.71% | 46% |
| Total lipid (fat) | 0.04 g | 0.13% | 9% |
| Carbohydrate, by difference | 1.14 g | 0.38% | 24% |
| Energy (Calories) | 5.28 kcal | 0.26% | 17% |
| Calcium, Ca | 7.80 mg | 0.78% | 50% |
| Iron, Fe | 0.12 mg | 1.5% | 96% |
| Magnesium, Mg | 6.96 mg | 1.74% | 111% |
| Phosphorus, P | 7.80 mg | 1.11% | 71% |
| Potassium, K | 25.80 mg | 0.55% | 35% |
| Sodium, Na | 0.48 mg | 0.03% | 2% |
| Zinc, Zn | 0.04 mg | 0.36% | 23% |
| Manganese, Mn | 0.04 mg | 1.74% | 111% |
| Selenium, Se | 0.11 mcg | 0.2% | 13% |
| Vitamin A, IU | 192.00 IU | 6.4% | 410% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 3.96 mg | 4.4% | 282% |
| Thiamin | 0.02 mg | 1.67% | 107% |
| Riboflavin | 0.02 mg | 1.54% | 98% |
| Niacin | 0.14 mg | 0.88% | 56% |
| Pantothenic acid | 0.11 mg | 2.2% | 141% |
| Vitamin B-6 | 0.02 mg | 1.54% | 98% |
| Folate, total | 6.36 mcg | 1.59% | 102% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Omega 6 | 0.01 g | 0.06% | 4% |
| Omega 3 | 0.01 g | 0.45% | 29% |
| Ash | 0.11 g | ||
| Water | 10.32 g | ||
| Energy | 22.08 kJ | ||
| Copper, Cu | 0.01 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 9.60 mcg_RAE | ||
| Vitamin D | 0.00 IU | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 6.36 mcg | ||
| Folate, DFE | 6.36 mcg_DFE | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.01 g | ||
| Fatty acids, total monounsaturated | 0.00 g | ||
| Fatty acids, total polyunsaturated | 0.02 g | ||