Comparing Nutrients in 1 pound Boiled Lupins with Salt VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Boiled Lupins with Salt	50%	21%	29%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Boiled Lupins with Salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	18% 526kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	13.7% 13.2g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	4.9% 1.57g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	38% 0.61g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	16% 2.7g	875% 149g	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	84% 109g	130g per day for Men 19-50 years
Sugars	NA	17% 12.4g	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	132% 50.3g	38g per day for Men 19-50 years
Protein	126% 70.6g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Lupins with Salt	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	50.7% 0.61mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.25mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.14% 0.041mg	281% 3.65mg	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	269% 1075μg	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	7.06% 6.35mg	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	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lupins with Salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	23% 231mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	116% 1.05mg	922% 8.3mg	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	68% 5.44mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	58.3% 245mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	133% 3.07mg	416% 9.57mg	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	748% 5239mg	700mg per day for Men 19-50 years
Potassium	32.7% 1111mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	21.4% 11.8μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	72.6% 1089mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	57% 6.26mg	218% 24mg	11mg per day for Men 19-50 years
Water	8.7% 322g	0.15% 5.44g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Lupins with Salt VS Roasted Sunflower Seeds per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Lupins with Salt vs Roasted Sunflower Seeds:

• 1 pound of Boiled Lupins with Salt has 1.3 times more Vitamin B1 than Roasted Sunflower Seeds.
• While 1 lb of Dry Roasted Sunflower Seed Kernels no Salt contains 4.6 times more Vitamin B2, 14.2 times more Vitamin B3, 37.4 times more Vitamin B5, 89.3 times more Vitamin B6 and 4 times more Vitamin B9 than Boiled Lupins with Salt.
• 1 pound of Boiled Lupins with Salt have insufficient amounts of Vitamin B6
• Both Boiled Lupins with Salt as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Lupins with Salt vs Roasted Sunflower Seeds:

• 1 pound of Boiled Lupins with Salt has 80 times more Sodium than Roasted Sunflower Seeds.
• While 1 lb of Dry Roasted Sunflower Seed Kernels no Salt contains 1.4 times more Calcium, 7.9 times more Copper, 3.2 times more Iron, 2.4 times more Magnesium, 3.1 times more Manganese, 9 times more Phosphorus, 3.5 times more Potassium, 30.5 times more Selenium and 3.8 times more Zinc than Boiled Lupins with Salt.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Lupins with Salt has 1.9 times more Omega 3 than Roasted Sunflower Seeds.
• While 1 lb of Dry Roasted Sunflower Seed Kernels no Salt contains 5 times more Energy, 17.1 times more Fat, 15.1 times more Saturated Fat, 54.9 times more Omega 6, 2.6 times more Carbohydrate and 4 times more Fiber than Boiled Lupins with Salt.
• Both Boiled Lupins with Salt and Roasted Sunflower Seeds offer comparable quantities of Protein per one pound.