Comparing Nutrients in 1 kilogram Boiled Lupins with Salt VS Boiled Common Cowpeas with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Lupins with Salt	50%	21%	29%
Boiled Common Cowpeas with Salt	26%	4%	70%

Macro Nutrients

	Boiled Lupins with Salt	Boiled Common Cowpeas with Salt	Recommended Dietary Allowance
Energy	40% 1160kcal	40% 1160kcal	2900kcal per day for Men 19-50 years
Fat	30% 29g	5.46% 5.3g	97g per day for Men 19-50 years
Saturated Fat	11% 3.46g	4.3% 1.38g	32g per day for Men 19-50 years
Omega 3	83.8% 1.34g	52% 0.83g	1.6g per day for Men 19-50 years
Omega 6	35% 5.97g	8.4% 1.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71.5% 93g	160% 208g	130g per day for Men 19-50 years
Sugars	NA	45.5% 33g	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	73.7% 28g	171% 65g	38g per day for Men 19-50 years
Protein	278% 156g	138% 77.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Lupins with Salt	Boiled Common Cowpeas with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	112% 1.34mg	168% 2.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.8% 0.53mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.95mg	31% 4.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.6% 1.88mg	82.2% 4.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.92% 0.09mg	77% 1mg	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	148% 590μg	520% 2080μg	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	12.2% 11mg	4.44% 4mg	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	18.7% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lupins with Salt	Boiled Common Cowpeas with Salt	Recommended Dietary Allowance
Calcium	51% 510mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	257% 2.3mg	298% 2.68mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.75% 30μg	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	150% 12mg	314% 25mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	126% 530mg	420mg per day for Men 19-50 years
Manganese	294% 6.76mg	207% 4.75mg	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	183% 1280mg	223% 1560mg	700mg per day for Men 19-50 years
Potassium	72% 2450mg	81.8% 2780mg	3400mg per day for Men 19-50 years
Selenium	47.3% 26μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	160% 2400mg	1500mg per day for Men 19-50 years
Zinc	125% 14mg	117% 13mg	11mg per day for Men 19-50 years
Water	19.2% 711g	19% 700g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Lupins with Salt VS Boiled Common Cowpeas with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Lupins with Salt versus 1 kg of Boiled Common Cowpeas with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Lupins with Salt vs Boiled Common Cowpeas with Salt:

• 1 kg of Boiled Common Cowpeas with Salt contains 1.5 times more Vitamin B1, 2.2 times more Vitamin B5, 11.1 times more Vitamin B6 and 3.5 times more Vitamin B9 than Boiled Lupins with Salt.
• Both Boiled Lupins with Salt and Boiled Common Cowpeas with Salt provide similar amounts of Vitamin B2 and Vitamin B3 per one kilogram.
• 1 kilogram of Boiled Lupins with Salt have insufficient amounts of Vitamin B6
• Both Boiled Lupins with Salt as well as Boiled Common Cowpeas with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Lupins with Salt vs Boiled Common Cowpeas with Salt:

• 1 kilogram of Boiled Lupins with Salt has 2.1 times more Calcium and 1.4 times more Manganese than Boiled Common Cowpeas with Salt.
• While 1 kg of Boiled Common Cowpeas with Salt contains 2.1 times more Iron than Boiled Lupins with Salt.
• Both Boiled Lupins with Salt and Boiled Common Cowpeas with Salt contain similar levels of Copper, Magnesium, Phosphorus, Potassium, Selenium, Sodium and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Lupins with Salt has 5.5 times more Fat, 1.6 times more Omega 3, 4.2 times more Omega 6 and 2 times more Protein than Boiled Common Cowpeas with Salt.
• While 1 kg of Boiled Common Cowpeas with Salt contains 2.2 times more Carbohydrate and 2.3 times more Fiber than Boiled Lupins with Salt.
• Both Boiled Lupins with Salt and Boiled Common Cowpeas with Salt offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Boiled Common Cowpeas with Salt provide inadequate amounts of Omega 6