Comparing Nutrients in 14 ounces Lupins VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Lupins	37%	22%	41%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Lupins	Blanched Almonds	Recommended Dietary Allowance
Energy	50.8% 1472kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	40% 38.7g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	14.3% 4.6g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	111% 1.77g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	46.6% 7.9g	289% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 160g	57% 74g	130g per day for Men 19-50 years
Sugars	NA	25.3% 18.4g	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	0% 0g	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	% 0.12g	g per day for Men 19-50 years
Sucrose	NA	% 17.7g	g per day for Men 19-50 years
Fiber	197% 75g	103% 39.3g	38g per day for Men 19-50 years
Protein	256% 144g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Lupins	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	212% 2.54mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.3% 8.7mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.5% 2.98mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	109% 1.4mg	35% 0.46mg	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	48.6% 194μg	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	0% 0mg	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	628% 94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lupins	Blanched Almonds	Recommended Dietary Allowance
Calcium	70% 699mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	451% 4.06mg	453% 4.08mg	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	163% 13mg	8mg per day for Men 19-50 years
Magnesium	187% 786mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	411% 9.45mg	317% 7.3mg	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	273% 1909mg	700mg per day for Men 19-50 years
Potassium	118% 4021mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	59% 32.5μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	171% 19mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	1.1% 41.4g	0.48% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Lupins vs Blanched Almonds:

• Raw Lupins have 3.4 times more Vitamin B1, 2.4 times more Vitamin B5, 3.1 times more Vitamin B6, 7.2 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
• While Blanched Almonds contain 3.2 times more Vitamin B2 and 1.6 times more Vitamin B3 than Raw Lupins.
• Both Raw Lupins as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Lupins vs Blanched Almonds:

• Raw Lupins have 1.3 times more Iron, 1.3 times more Manganese, 1.5 times more Potassium, 2.6 times more Selenium and 1.6 times more Zinc than Blanched Almonds.
• While Blanched Almonds contain 1.3 times more Calcium, 1.4 times more Magnesium and 1.3 times more Sodium than Raw Lupins.
• Both Raw Lupins and Blanched Almonds have similar amounts of Copper and Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Lupins have 111.5 times more Omega 3, 2.2 times more Carbohydrate, 1.9 times more Fiber and 1.7 times more Protein than Blanched Almonds.
• While Blanched Almonds contain 1.6 times more Energy, 5.4 times more Fat, 3.4 times more Saturated Fat and 6.2 times more Omega 6 than Raw Lupins.
• Both Raw Lupins as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.