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

Weight per 300 calories

• Boiled Thin Seeded Lima Beans: 238g
• Lupins: 81g

Raw Lupins have 2.9 times more energy per unit of mass than Boiled Thin Seeded Lima Beans, which is high in comparison to other foods. Boiled Thin Seeded Lima Beans having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Thin Seeded Lima Beans	25%	3%	72%
Lupins	37%	22%	41%

Macro Nutrients

	Boiled Thin Seeded Lima Beans	Lupins	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	8.1% 7.88g	97g per day for Men 19-50 years
Saturated Fat	0.65% 0.21g	2.92% 0.93g	32g per day for Men 19-50 years
Omega 3	7.74% 0.12g	22.5% 0.36g	1.6g per day for Men 19-50 years
Omega 6	1.64% 0.28g	9.5% 1.6g	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	25% 32.6g	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	40.2% 15.3g	38g per day for Men 19-50 years
Protein	34% 19g	52.2% 29.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Thin Seeded Lima Beans	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	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.82% 1.57mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.5% 1.12mg	12% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.3% 0.19mg	22.2% 0.29mg	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	71.8% 287μg	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	4.3% 3.9mg	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	Lupins	Recommended Dietary Allowance
Calcium	6.9% 69mg	14.2% 142mg	1000mg per day for Men 19-50 years
Copper	57% 0.51mg	92% 0.83mg	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	44% 3.53mg	8mg per day for Men 19-50 years
Magnesium	30% 126mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	60.6% 1.4mg	83.7% 1.93mg	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	51% 356mg	700mg per day for Men 19-50 years
Potassium	28% 955mg	24% 819mg	3400mg per day for Men 19-50 years
Selenium	21.2% 11.7μg	12% 6.63μg	55μg per day for Men 19-50 years
Sodium	0.48% 7.14mg	0.81% 12mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	35% 3.84mg	11mg per day for Men 19-50 years
Water	4.32% 160g	0.23% 8.44g	3700g per day for Men 19-50 years

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

• Boiled Thin Seeded Lima Beans have 1.9 times more Vitamin B5 and 1.2 times more Vitamin B9 than Raw Lupins.
• While Raw Lupins contain 1.4 times more Vitamin B1, 1.4 times more Vitamin B2, 1.6 times more Vitamin B6 and more Vitamin C than Boiled Thin Seeded Lima Beans.
• Both Boiled Thin Seeded Lima Beans and Raw Lupins have similar amounts of Vitamin B3 per 300 kcal.
• Both Boiled Thin Seeded Lima Beans as well as Raw 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 Lupins:

• Boiled Thin Seeded Lima Beans have 1.6 times more Iron, 1.8 times more Selenium and 18.9 times more Water than Raw Lupins.
• While Raw Lupins contain 2.1 times more Calcium, 1.6 times more Copper, 1.3 times more Magnesium, 1.4 times more Manganese and 1.6 times more Zinc than Boiled Thin Seeded Lima Beans.
• Both Boiled Thin Seeded Lima Beans and Raw Lupins have similar amounts of Phosphorus and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled Thin Seeded Lima Beans have 1.7 times more Carbohydrate than Raw Lupins.
• While Raw Lupins contain 8.7 times more Fat, 2.9 times more Omega 3, 5.8 times more Omega 6 and 1.5 times more Protein than Boiled Thin Seeded Lima Beans.
• Both Boiled Thin Seeded Lima Beans and Raw Lupins have similar amounts of Energy and Fiber per 300 kcal.
• Both Boiled Thin Seeded Lima Beans as well as Raw Lupins have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.