Comparing Nutrients in 1 kilogram Lupins VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Lupins	37%	22%	41%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Lupins	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	128% 3710kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	100% 97g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	36% 11.6g	163% 52g	32g per day for Men 19-50 years
Omega 3	279% 4.46g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	117% 20g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	311% 404g	185% 241g	130g per day for Men 19-50 years
Sugars	NA	37.7% 27.3g	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	497% 189g	292% 111g	38g per day for Men 19-50 years
Protein	646% 362g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Lupins	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	533% 6.4mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	169% 2.2mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	137% 22mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	150% 7.5mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	275% 3.57mg	618% 8.04mg	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	593% 2370μg	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	15.6% 14mg	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	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lupins	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	176% 1760mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	1136% 10.2mg	2033% 18.3mg	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	545% 43.6mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	471% 1980mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	1036% 24mg	917% 21mg	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	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	298% 10130mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	149% 82μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	432% 47.5mg	481% 53mg	11mg per day for Men 19-50 years
Water	2.82% 104g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Lupins VS Roasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Lupins versus 1 kg of Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Lupins vs Roasted Sunflower Seeds:

• 1 kilogram of Lupins has 6 times more Vitamin B1, 1.5 times more Vitamin B9 and 3.4 times more Vitamin C than Roasted Sunflower Seeds.
• While 1 kg of Dry Roasted Sunflower Seed Kernels no Salt contains 3.2 times more Vitamin B3, 9.4 times more Vitamin B5 and 2.3 times more Vitamin B6 than Raw Lupins.
• Both Lupins and Roasted Sunflower Seeds provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Raw Lupins as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Lupins vs Roasted Sunflower Seeds:

• 1 kilogram of Lupins has 2.5 times more Calcium and 1.5 times more Magnesium than Roasted Sunflower Seeds.
• While 1 kg of Dry Roasted Sunflower Seed Kernels no Salt contains 1.8 times more Copper, 2.6 times more Phosphorus and 9.7 times more Selenium than Raw Lupins.
• Both Lupins and Roasted Sunflower Seeds contain similar levels of Iron, Manganese, Potassium and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Lupins has 6.5 times more Omega 3, 1.7 times more Carbohydrate, 1.7 times more Fiber and 1.9 times more Protein than Roasted Sunflower Seeds.
• While 1 kg of Dry Roasted Sunflower Seed Kernels no Salt contains 1.6 times more Energy, 5.1 times more Fat, 4.5 times more Saturated Fat and 16.4 times more Omega 6 than Raw Lupins.