Comparing Nutrients in 1 pound Boiled Lupins VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Lupins	49%	21%	30%
Broccoli	27%	8%	65%

Macro Nutrients

	Boiled Lupins	Broccoli	Recommended Dietary Allowance
Energy	18.6% 540kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	13.7% 13.2g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	4.9% 1.57g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	38% 0.61g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	16% 2.7g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.5% 45g	23% 30g	130g per day for Men 19-50 years
Sugars	NA	10.6% 7.7g	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	4.25% 3.1g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.45g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	31% 11.8g	38g per day for Men 19-50 years
Protein	126% 70.6g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Lupins	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.7% 0.61mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.25mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.14% 0.041mg	61% 0.79mg	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	71.4% 286μg	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	450% 405mg	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	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lupins	Broccoli	Recommended Dietary Allowance
Calcium	23% 231mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	116% 1.05mg	24.7% 0.22mg	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	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	58.3% 245mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	133% 3.07mg	41.4% 0.95mg	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	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	32.7% 1111mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	21.4% 11.8μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	57% 6.26mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	8.7% 322g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Lupins vs Broccoli:

• Boiled Lupins have 1.9 times more Vitamin B1 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 2.2 times more Vitamin B2, 1.3 times more Vitamin B3, 3 times more Vitamin B5, 19.4 times more Vitamin B6 and 81.1 times more Vitamin C than Boiled Lupins.
• Both Boiled Lupins and Raw Broccoli have similar amounts of Vitamin B9 per 1 lb.
• Both Boiled Lupins as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Lupins vs Broccoli:

• Boiled Lupins have 4.7 times more Copper, 1.6 times more Iron, 2.6 times more Magnesium, 3.2 times more Manganese, 1.9 times more Phosphorus and 3.4 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Potassium, 8.3 times more Sodium and 1.3 times more Water than Boiled Lupins.
• Both Boiled Lupins and Raw Broccoli have similar amounts of Calcium and Selenium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled Lupins have 3.5 times more Energy, 7.9 times more Fat, 3 times more Saturated Fat, 2.1 times more Omega 3, 12.2 times more Omega 6, 1.5 times more Carbohydrate and 5.5 times more Protein than Raw Broccoli.
• Both Boiled Lupins and Raw Broccoli have similar amounts of Fiber per 1 lb.
• Both Boiled Lupins as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.