Comparing Nutrients in 1 kilogram Boiled Thin Seeded Lima Beans VS Boiled Lupins

Macros Ratio

	Protein	Fat	Carbs
Boiled Thin Seeded Lima Beans	25%	3%	72%
Boiled Lupins	49%	21%	30%

Macro Nutrients

	Boiled Thin Seeded Lima Beans	Boiled Lupins	Recommended Dietary Allowance
Energy	43.4% 1260kcal	41% 1190kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	30% 29g	97g per day for Men 19-50 years
Saturated Fat	2.75% 0.88g	11% 3.46g	32g per day for Men 19-50 years
Omega 3	32.5% 0.52g	83.8% 1.34g	1.6g per day for Men 19-50 years
Omega 6	6.9% 1.17g	35% 5.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	179% 233g	76% 99g	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	203% 77g	73.7% 28g	38g per day for Men 19-50 years
Protein	144% 80.4g	278% 156g	56g per day for Men 19-50 years

Vitamins

	Boiled Thin Seeded Lima Beans	Boiled Lupins	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	134% 1.6mg	112% 1.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	40.8% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.3% 6.6mg	31% 4.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	37.6% 1.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	6.92% 0.09mg	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	375% 1500μg	148% 590μg	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	12.2% 11mg	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	Boiled Lupins	Recommended Dietary Allowance
Calcium	29% 290mg	51% 510mg	1000mg per day for Men 19-50 years
Copper	239% 2.15mg	257% 2.3mg	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	300% 24mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	126% 530mg	129% 540mg	420mg per day for Men 19-50 years
Manganese	254% 5.85mg	294% 6.76mg	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	181% 1270mg	183% 1280mg	700mg per day for Men 19-50 years
Potassium	118% 4010mg	72% 2450mg	3400mg per day for Men 19-50 years
Selenium	89% 49μg	47.3% 26μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	125% 14mg	11mg per day for Men 19-50 years
Water	18% 672g	19.2% 711g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Thin Seeded Lima Beans vs Boiled Lupins:

• Boiled Thin Seeded Lima Beans have 1.2 times more Vitamin B1, 1.3 times more Vitamin B3, 2.5 times more Vitamin B5, 8.7 times more Vitamin B6 and 2.5 times more Vitamin B9 than Boiled Lupins.
• While Boiled Lupins contain more Vitamin C than Boiled Thin Seeded Lima Beans.
• Both Boiled Thin Seeded Lima Beans and Boiled Lupins have similar amounts of Vitamin B2 per 1 kg.
• Both Boiled Thin Seeded Lima Beans as well as Boiled Lupins have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Thin Seeded Lima Beans vs Boiled Lupins:

• Boiled Thin Seeded Lima Beans have 2 times more Iron, 1.6 times more Potassium and 1.9 times more Selenium than Boiled Lupins.
• While Boiled Lupins contain 1.8 times more Calcium and 1.3 times more Zinc than Boiled Thin Seeded Lima Beans.
• Both Boiled Thin Seeded Lima Beans and Boiled Lupins have similar amounts of Copper, Magnesium, Manganese, Phosphorus and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled Thin Seeded Lima Beans have 2.4 times more Carbohydrate and 2.8 times more Fiber than Boiled Lupins.
• While Boiled Lupins contain 7.7 times more Fat, 3.9 times more Saturated Fat, 2.6 times more Omega 3, 5.1 times more Omega 6 and 1.9 times more Protein than Boiled Thin Seeded Lima Beans.
• Both Boiled Thin Seeded Lima Beans and Boiled Lupins have similar amounts of Energy per 1 kg.
• Both Boiled Thin Seeded Lima Beans as well as Boiled Lupins have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.