Comparing Nutrients in 1 pound California Red Kidney Beans VS Lupins

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Lupins	37%	22%	41%

Macro Nutrients

	California Red Kidney Beans	Lupins	Recommended Dietary Allowance
Energy	51.6% 1497kcal	58% 1683kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	45.5% 44g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	16.4% 5.24g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	126% 2.02g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	53.2% 9.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	141% 183g	130g per day for Men 19-50 years
Sugars	NA	NA	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	297% 113g	226% 85.7g	38g per day for Men 19-50 years
Protein	197% 111g	293% 164g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Lupins	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	242% 2.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	76.8% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	62% 9.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	68% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	125% 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	447% 1787μg	403% 1610μg	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	22.7% 20.4mg	24% 21.8mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Lupins	Recommended Dietary Allowance
Calcium	88.5% 885mg	80% 798mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	515% 4.64mg	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	530% 42.4mg	247% 19.8mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	214% 898mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	470% 11mg	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	262% 1837mg	285% 1996mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	135% 4595mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	67.6% 37μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	4.54% 68mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	196% 21.5mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	1.28% 47.4g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Lupins per 1 lb

Compare the macro and micronutrient content in 1 lb of California Red Kidney Beans versus 1 lb of Lupins to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of California Red Kidney Beans vs Lupins:

• Both Raw California Red Kidney Beans and Raw Lupins have similar amounts of vitamins per 1 lb
• Both California Red Kidney Beans and Lupins provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C per one pound.
• Both Raw California Red Kidney Beans as well as Raw Lupins have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for California Red Kidney Beans vs Lupins:

• 1 pound of California Red Kidney Beans has 2.1 times more Iron and 1.5 times more Potassium than Lupins.
• While 1 lb of Raw Lupins contains 2.4 times more Manganese, 2.6 times more Selenium and 1.9 times more Zinc than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Lupins contain similar levels of Calcium, Copper, Magnesium and Phosphorus per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of California Red Kidney Beans has 1.5 times more Carbohydrate and 1.3 times more Fiber than Lupins.
• While 1 lb of Raw Lupins contains 39 times more Fat, 32.1 times more Saturated Fat, 5.3 times more Omega 3, 36.9 times more Omega 6 and 1.5 times more Protein than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Lupins offer comparable quantities of Energy per one pound.
• 1 pound of California Red Kidney Beans provide inadequate amounts of Omega 6