Comparing Nutrients in 300 calories Boiled Lupins with Salt VS Boiled Mothbeans with Salt

Weight per 300 calories

• Boiled Lupins with Salt: 259g
• Boiled Mothbeans with Salt: 256g

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

Which food has more nutrients per 300 calories - Boiled Lupins with Salt or Boiled Mothbeans with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Lupins with Salt	50%	21%	29%
Boiled Mothbeans with Salt	26%	4%	70%

Macro Nutrients

	Boiled Lupins with Salt	Boiled Mothbeans with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	7.8% 7.55g	1.45% 1.4g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	0.99% 0.32g	32g per day for Men 19-50 years
Omega 3	21.7% 0.35g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	9.1% 1.54g	2.5% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.5% 24g	41.3% 53.7g	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	19% 7.24g	NA	38g per day for Men 19-50 years
Protein	72% 40.3g	35.8% 20g	56g per day for Men 19-50 years

Vitamins

	Boiled Lupins with Salt	Boiled Mothbeans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.28% 2.56μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	4.54% 0.059mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.3mg	10.7% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.72% 0.49mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.8% 0.023mg	18.3% 0.24mg	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	38% 153μg	92% 367μg	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	3.16% 2.84mg	2.85% 2.56mg	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 Lupins with Salt	Boiled Mothbeans with Salt	Recommended Dietary Allowance
Calcium	13% 132mg	0.77% 7.7mg	1000mg per day for Men 19-50 years
Copper	66.4% 0.6mg	46.7% 0.42mg	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	38.8% 3.1mg	101% 8.05mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	63.5% 267mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	58.8% 1.35mg	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	47.3% 331mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	18.6% 634mg	23% 779mg	3400mg per day for Men 19-50 years
Selenium	12.2% 6.72μg	13% 7.18μg	55μg per day for Men 19-50 years
Sodium	41.4% 621mg	42% 631mg	1500mg per day for Men 19-50 years
Zinc	32.4% 3.57mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	4.97% 184g	4.8% 178g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Lupins with Salt vs Boiled Mothbeans with Salt:

• Boiled Lupins with Salt have 2.3 times more Vitamin B2 than Boiled Mothbeans with Salt.
• While Boiled Mothbeans with Salt contain 1.3 times more Vitamin B3, 2.1 times more Vitamin B5, 10.2 times more Vitamin B6 and 2.4 times more Vitamin B9 than Boiled Lupins with Salt.
• Both Boiled Lupins with Salt and Boiled Mothbeans with Salt have similar amounts of Vitamin B1 and Vitamin C per 300 kcal.
• Both Boiled Lupins with Salt as well as Boiled Mothbeans with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Lupins with Salt vs Boiled Mothbeans with Salt:

• Boiled Lupins with Salt have 17.1 times more Calcium, 1.4 times more Copper, 1.3 times more Manganese and 2.4 times more Zinc than Boiled Mothbeans with Salt.
• While Boiled Mothbeans with Salt contain 2.6 times more Iron and 1.9 times more Magnesium than Boiled Lupins with Salt.
• Both Boiled Lupins with Salt and Boiled Mothbeans with Salt have similar amounts of Phosphorus, Potassium, Selenium, Sodium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled Lupins with Salt have 5.4 times more Fat, 1.5 times more Omega 3, 3.6 times more Omega 6 and 2 times more Protein than Boiled Mothbeans with Salt.
• While Boiled Mothbeans with Salt contain 2.2 times more Carbohydrate than Boiled Lupins with Salt.
• Both Boiled Lupins with Salt and Boiled Mothbeans with Salt have similar amounts of Energy per 300 kcal.
• Both Boiled Lupins with Salt as well as Boiled Mothbeans with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.