Comparing Nutrients in 1 pound Boiled Lupins with Salt VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Boiled Lupins with Salt	50%	21%	29%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Boiled Lupins with Salt	Oranges with Peel	Recommended Dietary Allowance
Energy	18% 526kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	13.7% 13.2g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	4.9% 1.57g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	38% 0.61g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	16% 2.7g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.4% 42g	54% 70.3g	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	33.4% 12.7g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	126% 70.6g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Lupins with Salt	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.7% 0.61mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.25mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.14% 0.041mg	32.4% 0.42mg	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	67% 268μg	34% 136μg	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	5.54% 5mg	358% 322mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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

	Boiled Lupins with Salt	Oranges with Peel	Recommended Dietary Allowance
Calcium	23% 231mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	116% 1.05mg	28.7% 0.26mg	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	68% 5.44mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	58.3% 245mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	133% 3.07mg	NA	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	83% 581mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	32.7% 1111mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	21.4% 11.8μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	72.6% 1089mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	57% 6.26mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	8.7% 322g	10% 373g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Lupins with Salt VS Oranges with Peel per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Lupins with Salt versus 1 lb of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Lupins with Salt vs Oranges with Peel :

• 1 pound of Boiled Lupins with Salt has 1.3 times more Vitamin B1 and 2 times more Vitamin B9 than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 1.8 times more Vitamin B5, 10.3 times more Vitamin B6 and 64.5 times more Vitamin C than Boiled Lupins with Salt.
• Both Boiled Lupins with Salt and Oranges with Peel provide similar amounts of Vitamin B2 and Vitamin B3 per one pound.
• 1 pound of Boiled Lupins with Salt have insufficient amounts of Vitamin B6 and Vitamin C
• Both Boiled Lupins with Salt as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Boiled Lupins with Salt vs Oranges with Peel :

• 1 pound of Boiled Lupins with Salt has 4.1 times more Copper, 1.5 times more Iron, 3.9 times more Magnesium, 5.8 times more Phosphorus, 1.3 times more Potassium, 3.7 times more Selenium, 120 times more Sodium and 12.5 times more Zinc than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 1.4 times more Calcium than Boiled Lupins with Salt.
• 1 pound of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Lupins with Salt has 1.8 times more Energy, 9.7 times more Fat, 8.4 times more Omega 3, 13.6 times more Omega 6 and 12 times more Protein than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 1.7 times more Carbohydrate and 1.6 times more Fiber than Boiled Lupins with Salt.
• 1 pound of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6