Comparing Nutrients in 14 ounces Lupins VS Mothbeans

Macros Ratio

	Protein	Fat	Carbs
Lupins	37%	22%	41%
Mothbeans	26%	4%	70%

Macro Nutrients

	Lupins	Mothbeans	Recommended Dietary Allowance
Energy	50.8% 1472kcal	47% 1361kcal	2900kcal per day for Men 19-50 years
Fat	40% 38.7g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	14.3% 4.6g	4.5% 1.44g	32g per day for Men 19-50 years
Omega 3	111% 1.77g	65.7% 1.05g	1.6g per day for Men 19-50 years
Omega 6	46.6% 7.9g	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	123% 160g	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	197% 75g	NA	38g per day for Men 19-50 years
Protein	256% 144g	163% 91g	56g per day for Men 19-50 years

Vitamins

	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	212% 2.54mg	186% 2.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	27.8% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.3% 8.7mg	69.5% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.5% 2.98mg	122% 6.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	109% 1.4mg	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	352% 1409μg	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	21% 19mg	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

	Lupins	Mothbeans	Recommended Dietary Allowance
Calcium	70% 699mg	59.5% 595mg	1000mg per day for Men 19-50 years
Copper	451% 4.06mg	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	216% 17.3mg	538% 43mg	8mg per day for Men 19-50 years
Magnesium	187% 786mg	360% 1512mg	420mg per day for Men 19-50 years
Manganese	411% 9.45mg	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	249% 1746mg	277% 1941mg	700mg per day for Men 19-50 years
Potassium	118% 4021mg	139% 4727mg	3400mg per day for Men 19-50 years
Selenium	59% 32.5μg	59% 32.5μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	7.94% 119mg	1500mg per day for Men 19-50 years
Zinc	171% 19mg	69.3% 7.62mg	11mg per day for Men 19-50 years
Water	1.1% 41.4g	1.04% 38.4g	3700g per day for Men 19-50 years

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

• Raw Lupins have 2.4 times more Vitamin B2 than Raw Mothbeans.
• While Raw Mothbeans contain 1.3 times more Vitamin B3, 2.1 times more Vitamin B5 and 1.8 times more Vitamin B9 than Raw Lupins.
• Both Raw Lupins and Raw Mothbeans have similar amounts of Vitamin B1, Vitamin B6 and Vitamin C per 14 oz.
• Both Raw 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 Lupins vs Mothbeans:

• Raw Lupins have 1.5 times more Copper, 1.3 times more Manganese and 2.5 times more Zinc than Raw Mothbeans.
• While Raw Mothbeans contain 2.5 times more Iron, 1.9 times more Magnesium and 2 times more Sodium than Raw Lupins.
• Both Raw Lupins and Raw Mothbeans have similar amounts of Calcium, Phosphorus, Potassium and Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Lupins have 6 times more Fat, 3.2 times more Saturated Fat, 1.7 times more Omega 3, 4.1 times more Omega 6 and 1.6 times more Protein than Raw Mothbeans.
• While Raw Mothbeans contain 1.5 times more Carbohydrate than Raw Lupins.
• Both Raw Lupins and Raw Mothbeans have similar amounts of Energy per 14 oz.
• Both Raw Lupins as well as Raw Mothbeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.