Comparing Nutrients in 14 ounces Boiled Thin Seeded Lima Beans VS Lupins

Macros Ratio

	Protein	Fat	Carbs
Boiled Thin Seeded Lima Beans	25%	3%	72%
Lupins	37%	22%	41%

Macro Nutrients

	Boiled Thin Seeded Lima Beans	Lupins	Recommended Dietary Allowance
Energy	17.2% 500kcal	50.8% 1472kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	40% 38.7g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	14.3% 4.6g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	111% 1.77g	1.6g per day for Men 19-50 years
Omega 6	2.73% 0.46g	46.6% 7.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 93g	123% 160g	130g per day for Men 19-50 years
Sugars	NA	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	80.4% 30.6g	197% 75g	38g per day for Men 19-50 years
Protein	57% 32g	256% 144g	56g per day for Men 19-50 years

Vitamins

	Boiled Thin Seeded Lima Beans	Lupins	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.2% 0.64mg	212% 2.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.6mg	54.3% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.5% 1.87mg	59.5% 2.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	149% 595μg	352% 1409μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	21% 19mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Thin Seeded Lima Beans	Lupins	Recommended Dietary Allowance
Calcium	11.5% 115mg	70% 699mg	1000mg per day for Men 19-50 years
Copper	95% 0.85mg	451% 4.06mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	119% 9.53mg	216% 17.3mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	187% 786mg	420mg per day for Men 19-50 years
Manganese	101% 2.32mg	411% 9.45mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	72% 504mg	249% 1746mg	700mg per day for Men 19-50 years
Potassium	47% 1592mg	118% 4021mg	3400mg per day for Men 19-50 years
Selenium	35.4% 19.4μg	59% 32.5μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	37% 4.1mg	171% 19mg	11mg per day for Men 19-50 years
Water	7.2% 267g	1.1% 41.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Thin Seeded Lima Beans vs Lupins:

• Raw Lupins contain 4 times more Vitamin B1, 4 times more Vitamin B2, 3.3 times more Vitamin B3, 1.6 times more Vitamin B5, 4.6 times more Vitamin B6, 2.4 times more Vitamin B9 and more Vitamin C than Boiled Thin Seeded Lima Beans.
• Both Boiled Thin Seeded Lima Beans as well as Raw Lupins have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Thin Seeded Lima Beans vs Lupins:

• Boiled Thin Seeded Lima Beans have 6.4 times more Water than Raw Lupins.
• While Raw Lupins contain 6.1 times more Calcium, 4.8 times more Copper, 1.8 times more Iron, 3.7 times more Magnesium, 4.1 times more Manganese, 3.5 times more Phosphorus, 2.5 times more Potassium, 1.7 times more Selenium, 5 times more Sodium and 4.6 times more Zinc than Boiled Thin Seeded Lima Beans.

Comparison of macro-nutrients per 14 ounces:

• Raw Lupins contain 2.9 times more Energy, 25.6 times more Fat, 13.1 times more Saturated Fat, 8.6 times more Omega 3, 17.1 times more Omega 6, 1.7 times more Carbohydrate, 2.5 times more Fiber and 4.5 times more Protein than Boiled Thin Seeded Lima Beans.
• Both Boiled Thin Seeded Lima Beans as well as Raw Lupins have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.