Cowpeas, catjang, mature seeds, raw

Per 100g · Legumes and Legume Products · USDA SR Legacy

343

Calories

23.9g

Protein

59.6g

Carbs

2.07g

Fat

Macro Distribution (kcal)

Protein 27%
Carbs 68%
Fat 5%
Serving size:

Nutrition Facts per 100g

Nutrient Amount % DV
Energy
Energy 343 kcal —
Macronutrients
Water 11.1 g —
Protein 23.9 g
48% (High)
Total lipid (fat) 2.07 g
3% (Low)
Carbohydrate, by difference 59.6 g
22% (High)
Fiber, total dietary 10.7 g
38% (High)
Fats & Fatty Acids
Fatty acids, total saturated 0.542 g
3% (Low)
Fatty acids, total monounsaturated 0.173 g —
Fatty acids, total trans 0 g —
Cholesterol 0 mg
0% (Low)
Vitamins
Vitamin C, total ascorbic acid 1.50 mg
2% (Low)
Thiamin (Vitamin B1) 0.680 mg
57% (High)
Riboflavin (Vitamin B2) 0.170 mg
13% (Moderate)
Niacin (Vitamin B3) 2.80 mg
17% (Moderate)
Pantothenic acid (Vitamin B5) 1.51 mg
30% (High)
Vitamin B-6 — Pyridoxine 0.361 mg
21% (High)
Biotin (Vitamin B7) 639.0 ug
160% (High)
Folate, total (Vitamin B9) 0 ug —
Vitamin B-12 — Cobalamin 0 ug
0% (Low)
Vitamin A, RAE 2.00 ug
0% (Low)
Vitamin D (D2 + D3) 0 ug
0% (Low)
Minerals
Calcium, Ca 85.0 mg
7% (Low)
Iron, Fe 9.95 mg
55% (High)
Magnesium, Mg 333.0 mg
79% (High)
Phosphorus, P 438.0 mg
35% (High)
Potassium, K 1375.0 mg
29% (High)
Sodium, Na 58.0 mg
3% (Low)
Zinc, Zn 6.11 mg
56% (High)
Copper, Cu 1.06 mg
118% (High)
Manganese, Mn 1.54 mg
67% (High)
Selenium, Se 9.10 ug
17% (Moderate)
Other
Energy 1435.0 kj —
Ash 3.39 g —
Folic acid (Vitamin B9 — synthetic) 639.0 ug —
Folate, DFE (Vitamin B9 — dietary folate equivalents) 639.0 ug —
Retinol 0 ug —
Vitamin A, IU 33.0 IU —
Vitamin D (D2 + D3 — total) 0 IU —
SFA 12:0 (Lauric acid) 0.001 g —
SFA 14:0 (Myristic acid) 0.004 g —
SFA 16:0 (Palmitic acid) 0.417 g —
SFA 18:0 (Stearic acid) 0.087 g —
MUFA 16:1 (Omega-7, Palmitoleic acid) 0.006 g —
MUFA 18:1 (Omega-9, Oleic acid family) 0.144 g —
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) 0.002 g —
MUFA 22:1 (Omega-9, Erucic acid family) 0.019 g —
Fatty acids, total polyunsaturated 0.889 g —
PUFA 18:2 (Omega-6, Linoleic acid) 0.563 g —
PUFA 18:3 (Omega-3, Alpha-linolenic family) 0.326 g —
Tryptophan (EAA) 0.294 g —
Threonine (EAA) 0.908 g —
Isoleucine (EAA, BCAA) 0.969 g —
Leucine (EAA, BCAA) 1.83 g —
Lysine (EAA) 1.61 g —
Methionine (EAA) 0.340 g —
Cystine (conditionally essential) 0.263 g —
Phenylalanine (EAA) 1.39 g —
Tyrosine (conditionally essential) 0.771 g —
Valine (EAA, BCAA) 1.14 g —
Arginine (conditionally essential) 1.65 g —
Histidine (EAA) 0.740 g —
Alanine 1.09 g —
Aspartic acid 2.88 g —
Glutamic acid 4.52 g —
Glycine (conditionally essential) 0.985 g —
Proline (conditionally essential) 1.07 g —
Serine 1.19 g —

* % Daily Values based on 2,000 calorie diet (FDA 2020 guidelines). Individual needs may vary.

Consider supplementing

Cowpeas, catjang, mature seeds, raw is low in these nutrients — a supplement can help fill the gap.

Vitamin B12 (0% DV) Vitamin A (0% DV) Calcium (7% DV) B-Complex (21% DV)

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