Comparing Nutrients in 1 kilogram Boiled Lupins VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Boiled Lupins	49%	21%	30%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Boiled Lupins	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	41% 1190kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	30% 29g	5.36% 5.2g	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	126% 2g	1.6g per day for Men 19-50 years
Omega 6	35% 5.97g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76% 99g	24% 31g	130g per day for Men 19-50 years
Sugars	NA	8.55% 6.2g	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	3.3% 2.4g	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	% 2.3g	g per day for Men 19-50 years
Sucrose	NA	% 1.5g	g per day for Men 19-50 years
Fiber	73.7% 28g	73.7% 28g	38g per day for Men 19-50 years
Protein	278% 156g	68.4% 38.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Lupins	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	252% 2270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	112% 1.34mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.8% 0.53mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.95mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.6% 1.88mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.92% 0.09mg	169% 2.2mg	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	178% 710μg	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	411% 370mg	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	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2133% 2560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lupins	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	51% 510mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	257% 2.3mg	83.3% 0.75mg	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	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	294% 6.76mg	165% 3.8mg	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	117% 820mg	700mg per day for Men 19-50 years
Potassium	72% 2450mg	101% 3430mg	3400mg per day for Men 19-50 years
Selenium	47.3% 26μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	125% 14mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	19.2% 711g	24.7% 914g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Lupins VS Cooked Broccoli Raab per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Lupins versus 1 kg of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kg of Cooked Broccoli Raab contains more Vitamin A, 1.3 times more Vitamin B1, 2.6 times more Vitamin B2, 4.1 times more Vitamin B3, 2.4 times more Vitamin B5, 24.4 times more Vitamin B6 and 33.6 times more Vitamin C than Boiled Lupins.
• Both Boiled Lupins and Cooked Broccoli Raab provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Boiled Lupins have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C
• Both Boiled Lupins as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Lupins vs Cooked Broccoli Raab:

• 1 kilogram of Boiled Lupins has 3.1 times more Copper, 2 times more Magnesium, 1.8 times more Manganese, 1.6 times more Phosphorus, 2 times more Selenium and 2.6 times more Zinc than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 2.3 times more Calcium, 1.4 times more Potassium, 14 times more Sodium and 1.3 times more Water than Boiled Lupins.
• Both Boiled Lupins and Cooked Broccoli Raab contain similar levels of Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Lupins has 4.8 times more Energy, 5.6 times more Fat, 19.3 times more Omega 6, 3.2 times more Carbohydrate and 4.1 times more Protein than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 1.5 times more Omega 3 than Boiled Lupins.
• Both Boiled Lupins and Cooked Broccoli Raab offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6