Comparing Nutrients in 1 pound Boiled Lupins VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Boiled Lupins	49%	21%	30%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Boiled Lupins	Sunflower Seeds	Recommended Dietary Allowance
Energy	18.6% 540kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	13.7% 13.2g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	4.9% 1.57g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	38% 0.61g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	16% 2.7g	615% 105g	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	69.8% 91g	130g per day for Men 19-50 years
Sugars	NA	16.4% 12g	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	% 11.3g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	103% 39g	38g per day for Men 19-50 years
Protein	126% 70.6g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Boiled Lupins	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.7% 0.61mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.25mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.14% 0.041mg	469% 6.1mg	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	257% 1030μg	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	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lupins	Sunflower Seeds	Recommended Dietary Allowance
Calcium	23% 231mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	116% 1.05mg	907% 8.16mg	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	298% 24mg	8mg per day for Men 19-50 years
Magnesium	58.3% 245mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	133% 3.07mg	385% 8.85mg	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	428% 2994mg	700mg per day for Men 19-50 years
Potassium	32.7% 1111mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	21.4% 11.8μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	57% 6.26mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	8.7% 322g	0.58% 21.5g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels contain 11 times more Vitamin B1, 6.7 times more Vitamin B2, 16.8 times more Vitamin B3, 6 times more Vitamin B5, 149.4 times more Vitamin B6, 3.8 times more Vitamin B9 and 1.3 times more Vitamin C than Boiled Lupins.
• Both Boiled Lupins as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Boiled Lupins have 15 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Calcium, 7.8 times more Copper, 4.4 times more Iron, 6 times more Magnesium, 2.9 times more Manganese, 5.2 times more Phosphorus, 2.6 times more Potassium, 20.4 times more Selenium and 3.6 times more Zinc than Boiled Lupins.

Comparison of macro-nutrients per 1 pound:

• Boiled Lupins have 2.2 times more Omega 3 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.9 times more Energy, 17.6 times more Fat, 12.9 times more Saturated Fat, 38.6 times more Omega 6, 2 times more Carbohydrate, 3.1 times more Fiber and 1.3 times more Protein than Boiled Lupins.
• Both Boiled Lupins as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.