Comparing Nutrients in 14 ounces Boiled Lupins VS Mothbeans

Macros Ratio

	Protein	Fat	Carbs
Boiled Lupins	49%	21%	30%
Mothbeans	26%	4%	70%

Macro Nutrients

	Boiled Lupins	Mothbeans	Recommended Dietary Allowance
Energy	16.3% 472kcal	47% 1361kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.6g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.37g	4.5% 1.44g	32g per day for Men 19-50 years
Omega 3	33.2% 0.53g	65.7% 1.05g	1.6g per day for Men 19-50 years
Omega 6	14% 2.37g	11.3% 1.92g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39.2g	188% 244g	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	29.2% 11g	NA	38g per day for Men 19-50 years
Protein	110% 61.8g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Boiled Lupins	Mothbeans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.3% 0.53mg	186% 2.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	27.8% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.3% 1.96mg	69.5% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	122% 6.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.75% 0.036mg	112% 1.45mg	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	58.5% 234μg	644% 2576μg	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	4.85% 4.37mg	17.6% 16mg	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 Lupins	Mothbeans	Recommended Dietary Allowance
Calcium	20.2% 202mg	59.5% 595mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	303% 2.73mg	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	59.5% 4.76mg	538% 43mg	8mg per day for Men 19-50 years
Magnesium	51% 214mg	360% 1512mg	420mg per day for Men 19-50 years
Manganese	117% 2.7mg	314% 7.22mg	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	72.6% 508mg	277% 1941mg	700mg per day for Men 19-50 years
Potassium	28.6% 972mg	139% 4727mg	3400mg per day for Men 19-50 years
Selenium	18.8% 10.3μg	59% 32.5μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	7.94% 119mg	1500mg per day for Men 19-50 years
Zinc	49.8% 5.48mg	69.3% 7.62mg	11mg per day for Men 19-50 years
Water	7.62% 282g	1.04% 38.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Lupins vs Mothbeans:

• Raw Mothbeans contain 4.2 times more Vitamin B1, 1.7 times more Vitamin B2, 5.7 times more Vitamin B3, 8.2 times more Vitamin B5, 40.7 times more Vitamin B6, 11 times more Vitamin B9 and 3.6 times more Vitamin C than Boiled Lupins.
• Both Boiled Lupins as well as Raw Mothbeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Lupins vs Mothbeans:

• Boiled Lupins have 7.3 times more Water than Raw Mothbeans.
• While Raw Mothbeans contain 2.9 times more Calcium, 3 times more Copper, 9 times more Iron, 7.1 times more Magnesium, 2.7 times more Manganese, 3.8 times more Phosphorus, 4.9 times more Potassium, 3.2 times more Selenium, 7.5 times more Sodium and 1.4 times more Zinc than Boiled Lupins.

Comparison of macro-nutrients per 14 ounces:

• Boiled Lupins have 1.8 times more Fat and 1.2 times more Omega 6 than Raw Mothbeans.
• While Raw Mothbeans contain 2.9 times more Energy, 2 times more Omega 3, 6.2 times more Carbohydrate and 1.5 times more Protein than Boiled Lupins.
• Both Boiled Lupins and Raw Mothbeans have similar amounts of Saturated Fat per 14 oz.
• Both Boiled Lupins as well as Raw Mothbeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.