Comparing Nutrients in 1 kilogram Broccoli VS Lupins

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Lupins	37%	22%	41%

Macro Nutrients

	Broccoli	Lupins	Recommended Dietary Allowance
Energy	11.7% 340kcal	128% 3710kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	100% 97g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	36% 11.6g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	279% 4.46g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	117% 20g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.4g	311% 404g	130g per day for Men 19-50 years
Sugars	23.4% 17g	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	9.38% 6.8g	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	% 4.9g	NA	g per day for Men 19-50 years
Sucrose	% 1g	NA	g per day for Men 19-50 years
Fiber	68.4% 26g	497% 189g	38g per day for Men 19-50 years
Protein	50.4% 28g	646% 362g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Lupins	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	533% 6.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	169% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	137% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	150% 7.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	275% 3.57mg	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	158% 630μg	888% 3550μg	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	991% 892mg	53.3% 48mg	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	52% 7.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Lupins	Recommended Dietary Allowance
Calcium	47% 470mg	176% 1760mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	1136% 10.2mg	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	91% 7.3mg	545% 43.6mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	471% 1980mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	1036% 24mg	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	94% 660mg	629% 4400mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	298% 10130mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	149% 82μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	432% 47.5mg	11mg per day for Men 19-50 years
Water	24% 893g	2.82% 104g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Broccoli vs Lupins:

• Raw Broccoli has more Vitamin A and 18.6 times more Vitamin C than Raw Lupins.
• While Raw Lupins contain 9 times more Vitamin B1, 1.9 times more Vitamin B2, 3.4 times more Vitamin B3, 1.3 times more Vitamin B5, 2 times more Vitamin B6 and 5.6 times more Vitamin B9 than Raw Broccoli.
• Both Raw Broccoli as well as Raw Lupins have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Broccoli vs Lupins:

• Raw Broccoli has 2.2 times more Sodium and 8.6 times more Water than Raw Lupins.
• While Raw Lupins contain 3.7 times more Calcium, 20.9 times more Copper, 6 times more Iron, 9.4 times more Magnesium, 11.3 times more Manganese, 6.7 times more Phosphorus, 3.2 times more Potassium, 3.3 times more Selenium and 11.6 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 1 kilogram:

• Raw Lupins contain 10.9 times more Energy, 26.3 times more Fat, 10.1 times more Saturated Fat, 7.1 times more Omega 3, 40.7 times more Omega 6, 6.1 times more Carbohydrate, 7.3 times more Fiber and 12.8 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Raw Lupins have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.