Comparing Nutrients in 1 kilogram Boiled Lupins with Salt VS Boiled Large Lima Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Lupins with Salt	50%	21%	29%
Boiled Large Lima Beans with Salt	26%	3%	71%

Macro Nutrients

	Boiled Lupins with Salt	Boiled Large Lima Beans with Salt	Recommended Dietary Allowance
Energy	40% 1160kcal	39.7% 1150kcal	2900kcal per day for Men 19-50 years
Fat	30% 29g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	11% 3.46g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	83.8% 1.34g	32.5% 0.52g	1.6g per day for Men 19-50 years
Omega 6	35% 5.97g	6.94% 1.18g	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	161% 209g	130g per day for Men 19-50 years
Sugars	NA	40% 29g	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	184% 70g	38g per day for Men 19-50 years
Protein	278% 156g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Boiled Lupins with Salt	Boiled Large Lima Beans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	112% 1.34mg	134% 1.6mg	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	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.6% 1.88mg	84.4% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.92% 0.09mg	124% 1.6mg	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	208% 830μg	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	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	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16.7% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lupins with Salt	Boiled Large Lima Beans with Salt	Recommended Dietary Allowance
Calcium	51% 510mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	257% 2.3mg	261% 2.35mg	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	150% 12mg	299% 24mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	294% 6.76mg	224% 5.16mg	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	159% 1110mg	700mg per day for Men 19-50 years
Potassium	72% 2450mg	149% 5080mg	3400mg per day for Men 19-50 years
Selenium	47.3% 26μg	82% 45μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	159% 2380mg	1500mg per day for Men 19-50 years
Zinc	125% 14mg	86.4% 9.5mg	11mg per day for Men 19-50 years
Water	19.2% 711g	19% 698g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Lupins with Salt VS Boiled Large Lima Beans with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Lupins with Salt versus 1 kg of Boiled Large Lima Beans 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 Large Lima Beans with Salt:

• 1 kg of Boiled Large Lima Beans with Salt contains 2.2 times more Vitamin B5, 17.9 times more Vitamin B6 and 1.4 times more Vitamin B9 than Boiled Lupins with Salt.
• Both Boiled Lupins with Salt and Boiled Large Lima Beans with Salt provide similar amounts of Vitamin B1, 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 Large Lima Beans 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 Large Lima Beans with Salt:

• 1 kilogram of Boiled Lupins with Salt has 3 times more Calcium, 1.3 times more Magnesium, 1.3 times more Manganese and 1.5 times more Zinc than Boiled Large Lima Beans with Salt.
• While 1 kg of Boiled Large Lima Beans with Salt contains 2 times more Iron, 2.1 times more Potassium and 1.7 times more Selenium than Boiled Lupins with Salt.
• Both Boiled Lupins with Salt and Boiled Large Lima Beans with Salt contain similar levels of Copper, Phosphorus and Sodium per one kilogram.
• 1 kilogram of Boiled Large Lima Beans with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Lupins with Salt has 7.7 times more Fat, 2.6 times more Omega 3, 5.1 times more Omega 6 and 2 times more Protein than Boiled Large Lima Beans with Salt.
• While 1 kg of Boiled Large Lima Beans with Salt contains 2.2 times more Carbohydrate and 2.5 times more Fiber than Boiled Lupins with Salt.
• Both Boiled Lupins with Salt and Boiled Large Lima Beans with Salt offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Boiled Large Lima Beans with Salt provide inadequate amounts of Omega 6