Comparing Nutrients in 1 pound Lupins VS Boiled Lupins

Macros Ratio

	Protein	Fat	Carbs
Lupins	37%	22%	41%
Boiled Lupins	49%	21%	30%

Macro Nutrients

	Lupins	Boiled Lupins	Recommended Dietary Allowance
Energy	58% 1683kcal	18.6% 540kcal	2900kcal per day for Men 19-50 years
Fat	45.5% 44g	13.7% 13.2g	97g per day for Men 19-50 years
Saturated Fat	16.4% 5.24g	4.9% 1.57g	32g per day for Men 19-50 years
Omega 3	126% 2.02g	38% 0.61g	1.6g per day for Men 19-50 years
Omega 6	53.2% 9.05g	16% 2.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	141% 183g	34.5% 45g	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	226% 85.7g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	293% 164g	126% 70.6g	56g per day for Men 19-50 years

Vitamins

	Lupins	Boiled Lupins	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	242% 2.9mg	50.7% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.8% 1mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.93mg	14% 2.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68% 3.4mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	125% 1.6mg	3.14% 0.041mg	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	403% 1610μg	67% 268μg	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	24% 21.8mg	5.54% 5mg	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	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

	Lupins	Boiled Lupins	Recommended Dietary Allowance
Calcium	80% 798mg	23% 231mg	1000mg per day for Men 19-50 years
Copper	515% 4.64mg	116% 1.05mg	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	247% 19.8mg	68% 5.44mg	8mg per day for Men 19-50 years
Magnesium	214% 898mg	58.3% 245mg	420mg per day for Men 19-50 years
Manganese	470% 11mg	133% 3.07mg	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	285% 1996mg	83% 581mg	700mg per day for Men 19-50 years
Potassium	135% 4595mg	32.7% 1111mg	3400mg per day for Men 19-50 years
Selenium	67.6% 37μg	21.4% 11.8μg	55μg per day for Men 19-50 years
Sodium	4.54% 68mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	196% 21.5mg	57% 6.26mg	11mg per day for Men 19-50 years
Water	1.28% 47.4g	8.7% 322g	3700g per day for Men 19-50 years

Nutrient Comparison: Lupins VS Boiled Lupins per 1 lb

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

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

• 1 pound of Lupins has 4.8 times more Vitamin B1, 4.2 times more Vitamin B2, 4.4 times more Vitamin B3, 4 times more Vitamin B5, 39.7 times more Vitamin B6, 6 times more Vitamin B9 and 4.4 times more Vitamin C than Boiled Lupins.
• 1 pound of Boiled Lupins have insufficient amounts of Vitamin B6 and Vitamin C
• Both Raw Lupins as well as Boiled Lupins have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Lupins vs Boiled Lupins:

• 1 pound of Lupins has 3.5 times more Calcium, 4.4 times more Copper, 3.6 times more Iron, 3.7 times more Magnesium, 3.5 times more Manganese, 3.4 times more Phosphorus, 4.1 times more Potassium, 3.2 times more Selenium and 3.4 times more Zinc than Boiled Lupins.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Lupins has 3.1 times more Energy, 3.3 times more Fat, 3.3 times more Saturated Fat, 3.3 times more Omega 3, 3.3 times more Omega 6, 4.1 times more Carbohydrate, 6.8 times more Fiber and 2.3 times more Protein than Boiled Lupins.