Cowpeas, catjang, mature seeds, raw
Cowpeas, catjang, mature seeds, raw has a average-calorie, high-carb, low-fat and high-protein content. It is a good source of Iron, Thiamin and Folate.
With 23.83 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Not only that, the low fat content of this product makes it suitable to be eaten when trying to lose weight. It's low MUFA and low PUFA.
It gives a good yield of Iron at 9.94 gms/ serving, and should be included in an Iron rich diet. Iron is essential to help carry oxygen from the lungs to the muscles and other organs, and is especially helpful for pregnant women. It has a low density of Sodium, thus making it suitable for a low-sodium diet. It is also an average source of Selenium, which is an important antioxidant especially in combination with vitamin E.
Based on the composite nutritive standing Cowpeas, catjang, mature seeds, raw has been given a composite ranking of 84, and on a regular basis.
Calorie Breakdown
| Calories from Protein | 27% | |
| Calories from Fat | 5% | |
| Calories from Carbs | 68% |
Why this is good for you
- Very high in Dietary Fiber
- Low in Saturated Fat
- No Cholesterol
- Very high in Protein
- Very high in Thiamin
- Very high in Folate
Why this is bad for you
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 33 IU | 0.7% | Mid 40% | Average |
| Retinol | 2 mcg | |||
| Vitamin C | 1.5 mg | 2.5% | Mid 40% | Average |
| Thiamin | 0.66 mg | 43.9% | Top 10% | Very High |
| Riboflavin | 0.18 mg | 10.6% | Mid 40% | Average |
| Niacin | 2.8 mg | 14.1% | Mid 40% | Average |
| Vitamin B6 | 0.36 mg | 18% | Top 30% | High |
| Folate | 639 mcg | 159.7% | Top 10% | Very High |
| Pantothenic Acid | 1.5 mg | 15% | Top 10% | Very High |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 85 mg | 8.5% | Top 30% | High |
| Iron | 9.9 mg | 55.2% | Top 10% | Very High |
| Phosphorus | 438 mg | 43.8% | Top 10% | Very High |
| Potassium | 1375 mg | 39.3% | Top 10% | Very High |
| Sodium | 58 mg | 2.4% | Mid 40% | Average |
| Zinc | 6.1 mg | 40.7% | Top 10% | Very High |
| Copper | 1.1 mg | 53.9% | Top 10% | Very High |
| Manganese | 1.6 mg | 77.8% | Top 10% | Very High |
| Selenium | 9.1 mcg | 13% | Mid 40% | Average |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 59.6 g | 19.9% | Top 10% | Very High |
| Dietary Fiber | 10.7 g | 42.9% | Top 10% | Very High |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 23.8 g | 47.7% | Top 10% | Very High |
| Tryptophan | 0.3 mg | |||
| Threonine | 0.9 mg | |||
| Isoleucine | 1 mg | |||
| Leucine | 1.9 mg | |||
| Lysine | 1.6 mg | |||
| Methionine | 0.4 mg | |||
| Cystine | 0.2 mg | |||
| Phenylalanine | 1.4 mg | |||
| Tyrosine | 0.8 mg | |||
| Valine | 1.1 mg | |||
| Arginine | 1.7 mg | |||
| Histidine | 0.7 mg | |||
| Alanine | 1.1 mg | |||
| Aspartic Acid | 2.9 mg | |||
| Glutamic Acid | 4.5 mg | |||
| Glycine | 1 mg | |||
| Proline | 1.1 mg | |||
| Serine | 1.2 mg |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 2.1 g | 3.2% | Mid 40% | Average |
| Saturated Fat | 0.54 g | 2.7% | Mid 40% | Average |
| Monounsaturated Fat | 0.2 g | |||
| Polyunsaturated Fat | 0.9 g |
Other Nutrients Analysis
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 573 Calories from Fat 31
% Daily Value *
Total Fat 3.5 g 5.4%
Saturated Fat 0.9 g 4.5%
Trans Fat
Cholesterol 0 mg
Sodium 96.9 mg 4%
Total Carbohydrates 99.6 g 33.2%
Dietary Fiber 17.9 g71.6%
Sugars
Protein 39.8 g 79.6%
Vitamin A 1.1% Vitamin C 4.2%
Calcium 14.2% Iron 92.2%
*Based on a 2000 Calorie diet
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