Comparing Nutrients in 300 calories Boiled Lupins VS Tomatoes

Weight per 300 calories

• Boiled Lupins: 252g
• Tomatoes: 1667g

Boiled Lupins have 6.6 times more energy per 100g than Tomatoes. It has average energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Boiled Lupins or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Boiled Lupins	49%	21%	30%
Tomatoes	17%	9%	74%

Macro Nutrients

	Boiled Lupins	Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	7.6% 7.36g	3.44% 3.33g	97g per day for Men 19-50 years
Saturated Fat	2.73% 0.87g	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	8.85% 1.5g	7.84% 1.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	50% 65g	130g per day for Men 19-50 years
Sugars	NA	60.5% 44g	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	31.5% 23g	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	% 21g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	18.6% 7.06g	52.6% 20g	38g per day for Men 19-50 years
Protein	70% 39.3g	26% 14.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Lupins	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	77.8% 700μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.3% 0.13mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.8% 1.25mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.48% 0.47mg	29.7% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.75% 0.023mg	103% 1.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	26% 7.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	37% 149μg	62.5% 250μg	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	3.1% 2.77mg	254% 228mg	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	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lupins	Tomatoes	Recommended Dietary Allowance
Calcium	13% 129mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	64.7% 0.58mg	109% 0.98mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.96% 38.3μg	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% 3.03mg	56.3% 4.5mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	43.7% 183mg	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	82.6% 1.9mg	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	46% 323mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	18% 618mg	116% 3950mg	3400mg per day for Men 19-50 years
Selenium	12% 6.55μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	31.6% 3.48mg	25.8% 2.83mg	11mg per day for Men 19-50 years
Water	4.84% 179g	42.6% 1575g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Lupins vs Tomatoes:

• Raw Ripe Red Tomatoes contain more Vitamin A, 1.8 times more Vitamin B1, 2.4 times more Vitamin B2, 7.9 times more Vitamin B3, 3.1 times more Vitamin B5, 58.8 times more Vitamin B6, 1.7 times more Vitamin B9 and 82.3 times more Vitamin C than Boiled Lupins.
• Both Boiled Lupins as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Lupins vs Tomatoes:

• Boiled Lupins have more Selenium and 1.2 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.3 times more Calcium, 1.7 times more Copper, 1.5 times more Iron, 1.3 times more Magnesium, 6.4 times more Potassium, 8.3 times more Sodium and 8.8 times more Water than Boiled Lupins.
• Both Boiled Lupins and Raw Ripe Red Tomatoes have similar amounts of Manganese and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled Lupins have 2.2 times more Fat, 6.8 times more Omega 3 and 2.7 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.6 times more Carbohydrate and 2.8 times more Fiber than Boiled Lupins.
• Both Boiled Lupins and Raw Ripe Red Tomatoes have similar amounts of Energy and Omega 6 per 300 kcal.
• Both Boiled Lupins as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.