Comparing Nutrients in 1 pound Boiled Large Lima Beans VS Lupins

Macros Ratio

	Protein	Fat	Carbs
Boiled Large Lima Beans	26%	3%	71%
Lupins	37%	22%	41%

Macro Nutrients

	Boiled Large Lima Beans	Lupins	Recommended Dietary Allowance
Energy	18% 522kcal	58% 1683kcal	2900kcal per day for Men 19-50 years
Fat	1.78% 1.72g	45.5% 44g	97g per day for Men 19-50 years
Saturated Fat	1.26% 0.4g	16.4% 5.24g	32g per day for Men 19-50 years
Omega 3	14.7% 0.24g	126% 2.02g	1.6g per day for Men 19-50 years
Omega 6	3.15% 0.54g	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	73% 95g	141% 183g	130g per day for Men 19-50 years
Sugars	18% 13g	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	83.6% 31.8g	226% 85.7g	38g per day for Men 19-50 years
Protein	63% 35.4g	293% 164g	56g per day for Men 19-50 years

Vitamins

	Boiled Large Lima 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	61% 0.73mg	242% 2.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	76.8% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	62% 9.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.3% 1.9mg	68% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	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	94% 376μg	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	0% 0mg	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	5.44% 0.82mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.56% 9.07μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Large Lima Beans	Lupins	Recommended Dietary Allowance
Calcium	7.7% 77mg	80% 798mg	1000mg per day for Men 19-50 years
Copper	118% 1.07mg	515% 4.64mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 9.98μg	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	136% 11mg	247% 19.8mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	214% 898mg	420mg per day for Men 19-50 years
Manganese	102% 2.34mg	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	72% 503mg	285% 1996mg	700mg per day for Men 19-50 years
Potassium	67.8% 2304mg	135% 4595mg	3400mg per day for Men 19-50 years
Selenium	37% 20.4μg	67.6% 37μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	4.54% 68mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	196% 21.5mg	11mg per day for Men 19-50 years
Water	8.56% 317g	1.28% 47.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Large Lima Beans VS Lupins per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Large Lima 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 Boiled Large Lima Beans vs Lupins:

• 1 lb of Raw Lupins contains 4 times more Vitamin B1, 4 times more Vitamin B2, 5.2 times more Vitamin B3, 1.8 times more Vitamin B5, 2.2 times more Vitamin B6, 4.3 times more Vitamin B9 and more Vitamin C than Boiled Large Lima Beans.
• 1 pound of Boiled Large Lima Beans have insufficient amounts of Vitamin C
• Both Boiled Large Lima 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 Boiled Large Lima Beans vs Lupins:

• 1 lb of Raw Lupins contains 10.4 times more Calcium, 4.3 times more Copper, 1.8 times more Iron, 4.6 times more Magnesium, 4.6 times more Manganese, 4 times more Phosphorus, 2 times more Potassium, 1.8 times more Selenium and 5 times more Zinc than Boiled Large Lima Beans.
• 1 pound of Boiled Large Lima Beans lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Lupins contains 3.2 times more Energy, 25.6 times more Fat, 13 times more Saturated Fat, 8.6 times more Omega 3, 16.9 times more Omega 6, 1.9 times more Carbohydrate, 2.7 times more Fiber and 4.6 times more Protein than Boiled Large Lima Beans.
• 1 pound of Boiled Large Lima Beans provide inadequate amounts of Omega 6