Comparing Nutrients in 300 calories Boiled Lupins with Salt VS Tomatoes in Juice with Salt

Weight per 300 calories

• Boiled Lupins with Salt: 259g
• Tomatoes in Juice with Salt: 1875g

Boiled Lupins with Salt have 7.3 times more energy per 100g than Tomatoes in Juice with Salt. It has average energy density when compared to other foods. Canned Red Ripe Tomatoes in Tomato Juice with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled Lupins with Salt or Tomatoes in Juice with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Lupins with Salt	50%	21%	29%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Boiled Lupins with Salt	Tomatoes in Juice 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	4.83% 4.7g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	21.7% 0.35g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	9.1% 1.54g	10.7% 1.8g	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	50% 65g	130g per day for Men 19-50 years
Sugars	NA	66% 48g	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	34% 24.6g	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	% 23.3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	19% 7.24g	94% 35.6g	38g per day for Men 19-50 years
Protein	72% 40.3g	26.5% 15g	56g per day for Men 19-50 years

Vitamins

	Boiled Lupins with Salt	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	41.7% 375μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	898% 10.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	79.3% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.3mg	83.4% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.72% 0.49mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.8% 0.023mg	160% 2.1mg	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	38% 153μg	37.5% 150μg	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	263% 236mg	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	73.8% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	40.6% 48.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lupins with Salt	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	13% 132mg	62% 619mg	1000mg per day for Men 19-50 years
Copper	66.4% 0.6mg	108% 0.98mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.4% 96μg	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	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	44.6% 188mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	55.4% 1.28mg	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	45.5% 319mg	700mg per day for Men 19-50 years
Potassium	18.6% 634mg	105% 3581mg	3400mg per day for Men 19-50 years
Selenium	12.2% 6.72μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	41.4% 621mg	144% 2156mg	1500mg per day for Men 19-50 years
Zinc	32.4% 3.57mg	20.5% 2.25mg	11mg per day for Men 19-50 years
Water	4.97% 184g	48% 1777g	3700g per day for Men 19-50 years

Boiled Lupins With Salt VS Tomatoes In Juice With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Lupins with Salt or Tomatoes in Juice with Salt?

Lets compare vitamin content per 300 calories of Boiled Lupins with Salt vs Tomatoes in Juice with Salt:

• 300 kcal of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain more Vitamin A, 31.1 times more Vitamin B1, 7.5 times more Vitamin B2, 10.4 times more Vitamin B3, 4.5 times more Vitamin B5, 89.4 times more Vitamin B6 and 83 times more Vitamin C than Boiled Lupins with Salt.
• Both Boiled Lupins with Salt and Tomatoes in Juice with Salt provide similar amounts of Vitamin B9 per 300 calories.
• 300 calories of Boiled Lupins with Salt have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C
• Both Boiled Lupins with Salt as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Lupins with Salt vs Tomatoes in Juice with Salt:

• 300 calories of Boiled Lupins with Salt have 1.4 times more Manganese and 1.6 times more Zinc than Tomatoes in Juice with Salt.
• While 300 kcal of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 4.7 times more Calcium, 1.6 times more Copper, 3.4 times more Iron, 1.3 times more Magnesium, 5.7 times more Potassium, 2 times more Selenium, 3.5 times more Sodium and 9.7 times more Water than Boiled Lupins with Salt.
• Both Boiled Lupins with Salt and Tomatoes in Juice with Salt contain similar levels of Phosphorus per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Lupins with Salt have 1.6 times more Fat, 4.6 times more Omega 3 and 2.7 times more Protein than Tomatoes in Juice with Salt.
• While 300 kcal of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 2.7 times more Carbohydrate and 4.9 times more Fiber than Boiled Lupins with Salt.
• Both Boiled Lupins with Salt and Tomatoes in Juice with Salt offer comparable quantities of Energy and Omega 6 per 300 calories.
• 300 calories of Tomatoes in Juice with Salt provide inadequate amounts of Omega 3