Nutritional value and chemical composition .
The following table lists the contents of nutrients (calories, proteins, fats, carbohydrates, vitamins and minerals) in 100 grams of edible portion.
| Nutrient | Number | Norma** | % of normal in 100 g | % of normal in 100 kcal | 100% of the norm |
| Calorie | 44 kcal | 1684 kcal | 2.6% | 5.9% | 3827 g |
| Proteins | 3.3 g | 76 g | 4.3% | 9.8% | 2303 g |
| Fats | 0.3 g | 56 g | 0.5% | 1.1% | 18667 g |
| Carbohydrates | 6.2 g | 219 g | 2.8% | 6.4% | 3532 g |
| Dietary fiber | 3.3 g | 20 g | 16.5% | 37.5% | 606 g |
| Water | 86 g | 2273 g | 3.8% | 8.6% | 2643 g |
| Ash | 0.9 g | ~ | |||
| Vitamins | |||||
| Vitamin a, RAE | 68 µg | 900 mcg | 7.6% | 17.3% | 1324 g |
| alpha Carotene | 55 mcg | ~ | |||
| beta Carotene | 0.794 mg | 5 mg | 15.9% | 36.1% | 630 g |
| Lutein + Zeaxanthin | 932 µg | ~ | |||
| Vitamin B1, thiamine | 0.15 mg | 1.5 mg | 10% | 22.7% | 1000 g |
| Vitamin B2, Riboflavin | 0.14 mg | 1.8 mg | 7.8% | 17.7% | 1286 g |
| Vitamin B4, choline | 22 mg | 500 mg | 4.4% | 10% | 2273 g |
| Vitamin B5, Pantothenic | 0.945 mg | 5 mg | 18.9% | 43% | 529 g |
| Vitamin B6, pyridoxine | 0.173 mg | 2 mg | 8.7% | 19.8% | 1156 g |
| Vitamin B9, folates | 53 µg | 400 mcg | 13.3% | 30.2% | 755 g |
| Vitamin C, ascorbic | 33 mg | 90 mg | 36.7% | 83.4% | 273 g |
| Vitamin E, alpha tocopherol, TE | 0.49 mg | 15 mg | 3.3% | 7.5% | 3061 g |
| Vitamin K, phylloquinone | 31.5 µg | 120 mcg | 26.3% | 59.8% | 381 g |
| Vitamin PP, ne | 1.2 mg | 20 mg | 6% | 13.6% | 1667 g |
| Macronutrients | |||||
| Potassium, K | 215 mg | 2500 mg | 8.6% | 19.5% | 1163 g |
| Calcium, Ca | 65 mg | 1000 mg | 6.5% | 14.8% | 1538 g |
| Magnesium, Mg | 58 mg | 400 mg | 14.5% | 33% | 690 g |
| Sodium, Na | 4 mg | 1300 mg | 0.3% | 0.7% | 32500 g |
| Sulfur, S | 33 mg | 1000 mg | 3.3% | 7.5% | 3030 g |
| Phosphorus, P | 65 mg | 800 mg | 8.1% | 18.4% | 1231 g |
| Minerals | |||||
| Iron, Fe | 1 mg | 18 mg | 5.6% | 12.7% | 1800 g |
| Manganese, Mn | 0.308 mg | 2 mg | 15.4% | 35% | 649 g |
| Copper, Cu | 100 µg | 1000 mcg | 10% | 22.7% | 1000 g |
| Selenium, Se | 0.9 µg | 55 mcg | 1.6% | 3.6% | 6111 g |
| Zinc, Zn | 0.34 mg | 12 mg | 2.8% | 6.4% | 3529 g |
| Digestible carbohydrates | |||||
| Mono and disaccharides (sugars) | 5.04 g | max 100 g | |||
| Saturated fatty acids | |||||
| Nasadenie fatty acids | 0.079 g | max 18.7 g | |||
| 14:0 Myristic | 0.001 g | ~ | |||
| 16:0 Palmitic | 0.063 g | ~ | |||
| 18:0 Stearic | 0.01 g | ~ | |||
| Monounsaturated fatty acids | 0.027 g | min 16.8 g | 0.2% | 0.5% | |
| 16:1 Palmitoleic | 0.001 g | ~ | |||
| 18:1 Oleic (omega-9) | 0.016 g | ~ | |||
| 22:1 Erucic (omega-9) | 0.01 g | ~ | |||
| Polyunsaturated fatty acids | 0.127 g | from 11.2-20.6 g | 1.1% | 2.5% | |
| 18:2 Linoleic | 0.072 g | ~ | |||
| 18:3 Linolenic | 0.052 g | ~ | |||
| Omega-3 fatty acids | 0.052 g | from 0.9 to 3.7 g | 5.8% | 13.2% | |
| Omega-6 fatty acids | 0.072 g | from 4.7 to 16.8 g | 1.5% | 3.4% |
The energy value is 44 kcal.
- cup = 94 grams (41.4 kcal)
- pod = 12 g (5.3 kcal)
Cowpeas (some Chinese), young pods with seeds, raw is rich in such vitamins and minerals like beta-carotene – 15,9 %, vitamin B5 – 18,9 %, vitamin B9 and 13.3 %, vitamin C to 36.7 %, vitamin K – 26,3 %, magnesium – 14,5 %, manganese – 15,4 %
- In-carotene is a provitamin A and antioxidant properties. 6 µg of beta-carotene is equivalent to 1 mcg of vitamin A.
- Vitamin B5 is involved in protein, fat, carbohydrate metabolism, cholesterol metabolism, the synthesis of several hormones, hemoglobin, and promotes the absorption of amino acids and sugars in the gut, supports the function of the adrenal cortex. Lack of Pantothenic acid can lead to skin lesions and mucous membranes.
- Vitamin B9 as a coenzyme involved in the metabolism of nucleic and amino acids. Folate deficiency leads to impaired synthesis of nucleic acids and protein, resulting in inhibition of growth and cell division, especially in a fast-proliferous tissues: bone marrow, intestinal epithelium, etc. Inadequate intake of folate during pregnancy is one of the causes of prematurity, malnutrition, congenital malformations, and child developmental disorders. Shown the strong Association between levels of folate, homocysteine and risk of cardiovascular disease.
- Vitamin C participates in redox reactions, the immune system, helps the body absorb iron. Deficiency leads to looseness and bleeding gums, nasal bleeding due to increased permeability and fragility of blood capillaries.
- Vitamin K regulates blood clotting. Lack of vitamin K leads to an increase in clotting time of blood, low level of prothrombin in the blood.
- Magnesium is involved in energy metabolism and protein synthesis, nucleic acids, has a stabilizing effect for membranes, is essential for maintaining homeostasis of calcium, potassium and sodium. Deficiency of magnesium leads to hypomagnesemia, increase the risk of developing hypertension, heart disease.
- Manganese is involved in the formation of bone and connective tissue, is part of the enzymes involved in the metabolism of amino acids, carbohydrates, catecholamines; required for synthesis of cholesterol and nucleotides. Insufficient consumption is accompanied by growth retardation, disorders of the reproductive system, increased fragility of the bone, disorders of carbohydrate and lipid metabolism.
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Tags: calorie 44 kcal, the chemical composition, nutritional value, vitamins, minerals than helpful cowpeas (some Chinese), young pods with seeds, raw, calories, nutrients, beneficial properties of cowpeas (some Chinese), young pods with seeds, raw