Comparing Nutrients in 300 calories Boiled Thin Seeded Lima Beans VS Boiled Lupins

Weight per 300 calories

• Boiled Thin Seeded Lima Beans: 238g
• Boiled Lupins: 252g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 300 calories - Boiled Thin Seeded Lima Beans or Boiled Lupins?

Macros Ratio

	Protein	Fat	Carbs
Boiled Thin Seeded Lima Beans	25%	3%	72%
Boiled Lupins	49%	21%	30%

Macro Nutrients

	Boiled Thin Seeded Lima Beans	Boiled Lupins	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	7.6% 7.36g	97g per day for Men 19-50 years
Saturated Fat	0.65% 0.21g	2.73% 0.87g	32g per day for Men 19-50 years
Omega 3	7.74% 0.12g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	1.64% 0.28g	8.85% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.7% 55.5g	19% 25g	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	48.2% 18.3g	18.6% 7.06g	38g per day for Men 19-50 years
Protein	34% 19g	70% 39.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Thin Seeded Lima Beans	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	32% 0.38mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	10.3% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.82% 1.57mg	7.8% 1.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.5% 1.12mg	9.48% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.3% 0.19mg	1.75% 0.023mg	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	89.3% 357μg	37% 149μg	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	0% 0mg	3.1% 2.77mg	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

	Boiled Thin Seeded Lima Beans	Boiled Lupins	Recommended Dietary Allowance
Calcium	6.9% 69mg	13% 129mg	1000mg per day for Men 19-50 years
Copper	57% 0.51mg	64.7% 0.58mg	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	71.4% 5.7mg	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	30% 126mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	60.6% 1.4mg	74% 1.7mg	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	43% 302mg	46% 323mg	700mg per day for Men 19-50 years
Potassium	28% 955mg	18% 618mg	3400mg per day for Men 19-50 years
Selenium	21.2% 11.7μg	12% 6.55μg	55μg per day for Men 19-50 years
Sodium	0.48% 7.14mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	31.6% 3.48mg	11mg per day for Men 19-50 years
Water	4.32% 160g	4.84% 179g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Thin Seeded Lima Beans vs Boiled Lupins:

• Boiled Thin Seeded Lima Beans have 1.3 times more Vitamin B3, 2.4 times more Vitamin B5, 8.2 times more Vitamin B6 and 2.4 times more Vitamin B9 than Boiled Lupins.
• While Boiled Lupins contain more Vitamin C than Boiled Thin Seeded Lima Beans.
• Both Boiled Thin Seeded Lima Beans and Boiled Lupins have similar amounts of Vitamin B1 and Vitamin B2 per 300 kcal.
• Both Boiled Thin Seeded Lima Beans as well as Boiled Lupins have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Thin Seeded Lima Beans vs Boiled Lupins:

• Boiled Thin Seeded Lima Beans have 1.9 times more Iron, 1.5 times more Potassium and 1.8 times more Selenium than Boiled Lupins.
• While Boiled Lupins contain 1.9 times more Calcium and 1.4 times more Zinc than Boiled Thin Seeded Lima Beans.
• Both Boiled Thin Seeded Lima Beans and Boiled Lupins have similar amounts of Copper, Magnesium, Manganese, Phosphorus and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled Thin Seeded Lima Beans have 2.2 times more Carbohydrate and 2.6 times more Fiber than Boiled Lupins.
• While Boiled Lupins contain 8.1 times more Fat, 2.7 times more Omega 3, 5.4 times more Omega 6 and 2.1 times more Protein than Boiled Thin Seeded Lima Beans.
• Both Boiled Thin Seeded Lima Beans and Boiled Lupins have similar amounts of Energy per 300 kcal.
• Both Boiled Thin Seeded Lima Beans as well as Boiled Lupins have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.