Comparing Nutrients in 1 kilogram Lupins VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Lupins	37%	22%	41%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Lupins	Boiled Broccoli	Recommended Dietary Allowance
Energy	128% 3710kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	100% 97g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	36% 11.6g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	279% 4.46g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	117% 20g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	311% 404g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	NA	19% 14g	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	10.2% 7.4g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 0.8g	g per day for Men 19-50 years
Fiber	497% 189g	87% 33g	38g per day for Men 19-50 years
Protein	646% 362g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Lupins	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	533% 6.4mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	169% 2.2mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	137% 22mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	150% 7.5mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	275% 3.57mg	154% 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	888% 3550μg	270% 1080μg	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	53.3% 48mg	721% 649mg	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	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lupins	Boiled Broccoli	Recommended Dietary Allowance
Calcium	176% 1760mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	1136% 10.2mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	545% 43.6mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	471% 1980mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	1036% 24mg	84.3% 1.94mg	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	629% 4400mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	298% 10130mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	149% 82μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	432% 47.5mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	2.82% 104g	24% 893g	3700g per day for Men 19-50 years

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

• Raw Lupins have 10.2 times more Vitamin B1, 1.8 times more Vitamin B2, 4 times more Vitamin B3, 1.2 times more Vitamin B5, 1.8 times more Vitamin B6 and 3.3 times more Vitamin B9 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A and 13.5 times more Vitamin C than Raw Lupins.
• Both Raw Lupins as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Lupins vs Boiled Broccoli:

• Raw Lupins have 4.4 times more Calcium, 16.8 times more Copper, 6.5 times more Iron, 9.4 times more Magnesium, 12.3 times more Manganese, 6.6 times more Phosphorus, 3.5 times more Potassium, 5.1 times more Selenium and 10.6 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.7 times more Sodium and 8.5 times more Water than Raw Lupins.

Comparison of macro-nutrients per 1 kilogram:

• Raw Lupins have 10.6 times more Energy, 23.8 times more Fat, 14.6 times more Saturated Fat, 3.7 times more Omega 3, 39.1 times more Omega 6, 5.6 times more Carbohydrate, 5.7 times more Fiber and 15.2 times more Protein than Boiled and Drained Broccoli.
• Both Raw Lupins as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.