Comparing Nutrients in 1 pound Boiled Lupins VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Lupins	49%	21%	30%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Boiled Lupins	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	18.6% 540kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	13.7% 13.2g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	4.9% 1.57g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	38% 0.61g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	16% 2.7g	2.1% 0.36g	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	19.3% 25g	130g per day for Men 19-50 years
Sugars	NA	15.5% 11.2g	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	18% 6.8g	38g per day for Men 19-50 years
Protein	126% 70.6g	5.2% 2.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Lupins	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	281% 2531μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.7% 0.61mg	6.8% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.25mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.14% 0.041mg	39% 0.51mg	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	10.2% 41μg	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	13.6% 12.2mg	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	22.4% 3.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lupins	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	23% 231mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	116% 1.05mg	52.4% 0.47mg	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	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	58.3% 245mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	133% 3.07mg	88.7% 2.04mg	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	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	32.7% 1111mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	21.4% 11.8μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	73% 1098mg	1500mg per day for Men 19-50 years
Zinc	57% 6.26mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	8.7% 322g	11.4% 422g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Lupins VS Canned Carrots with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Lupins vs Canned Carrots with Salt:

• 1 pound of Boiled Lupins has 7.4 times more Vitamin B1, 1.8 times more Vitamin B2, 1.4 times more Vitamin B5 and 6.6 times more Vitamin B9 than Canned Carrots with Salt.
• While 1 lb of Drained Canned Carrots with Salt contains more Vitamin A, 12.4 times more Vitamin B6 and 2.5 times more Vitamin C than Boiled Lupins.
• Both Boiled Lupins and Canned Carrots with Salt provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Boiled Lupins have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C
• 1 pound of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Boiled Lupins as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Lupins vs Canned Carrots with Salt:

• 1 pound of Boiled Lupins has 2 times more Calcium, 2.2 times more Copper, 1.9 times more Iron, 6.8 times more Magnesium, 1.5 times more Manganese, 5.3 times more Phosphorus, 1.4 times more Potassium, 6.5 times more Selenium and 5.3 times more Zinc than Canned Carrots with Salt.
• While 1 lb of Drained Canned Carrots with Salt contains 60.5 times more Sodium and 1.3 times more Water than Boiled Lupins.
• 1 pound of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Lupins has 4.8 times more Energy, 15.4 times more Fat, 12.2 times more Omega 3, 7.6 times more Omega 6, 1.8 times more Carbohydrate, 1.9 times more Fiber and 24.3 times more Protein than Canned Carrots with Salt.
• 1 pound of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein