Comparing Nutrients in 300 calories Mothbeans VS Boiled Lupins

Weight per 300 calories

• Mothbeans: 87.5g
• Boiled Lupins: 252g

Mothbeans have 2.9 times more energy per 100g than Boiled Lupins. It has high energy density when compared to other foods. Boiled Lupins having average energy density.

Discover which food has more nutrients per 300 calories - Mothbeans or Boiled Lupins?

Macros Ratio

	Protein	Fat	Carbs
Mothbeans	26%	4%	70%
Boiled Lupins	49%	21%	30%

Macro Nutrients

	Mothbeans	Boiled Lupins	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.45% 1.4g	7.6% 7.36g	97g per day for Men 19-50 years
Saturated Fat	0.99% 0.32g	2.73% 0.87g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.42g	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	41.4% 54g	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	NA	18.6% 7.06g	38g per day for Men 19-50 years
Protein	36% 20g	70% 39.3g	56g per day for Men 19-50 years

Vitamins

	Mothbeans	Boiled Lupins	Recommended Dietary Allowance
Vitamin A	0.19% 1.75μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41% 0.49mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.12% 0.08mg	10.3% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	7.8% 1.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	9.48% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.6% 0.32mg	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	142% 568μg	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	3.9% 3.5mg	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

	Mothbeans	Boiled Lupins	Recommended Dietary Allowance
Calcium	13% 131mg	13% 129mg	1000mg per day for Men 19-50 years
Copper	67% 0.6mg	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	119% 9.5mg	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	79.3% 333mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	69.2% 1.6mg	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	61% 428mg	46% 323mg	700mg per day for Men 19-50 years
Potassium	30.6% 1042mg	18% 618mg	3400mg per day for Men 19-50 years
Selenium	13% 7.17μg	12% 6.55μg	55μg per day for Men 19-50 years
Sodium	1.75% 26.2mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	15.3% 1.68mg	31.6% 3.48mg	11mg per day for Men 19-50 years
Water	0.23% 8.47g	4.84% 179g	3700g per day for Men 19-50 years

Mothbeans VS Boiled Lupins Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Mothbeans or Boiled Lupins?

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

• 300 calories of Mothbeans have 1.5 times more Vitamin B1, 2 times more Vitamin B3, 2.8 times more Vitamin B5, 14.1 times more Vitamin B6 and 3.8 times more Vitamin B9 than Boiled Lupins.
• While 300 kcal of Boiled Lupins contain 1.7 times more Vitamin B2 than Raw Mothbeans.
• 300 calories of Boiled Lupins have insufficient amounts of Vitamin B6
• Both Raw Mothbeans as well as Boiled Lupins have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Mothbeans vs Boiled Lupins:

• 300 calories of Mothbeans have 3.1 times more Iron, 2.4 times more Magnesium, 1.3 times more Phosphorus and 1.7 times more Potassium than Boiled Lupins.
• While 300 kcal of Boiled Lupins contain 2.1 times more Zinc than Raw Mothbeans.
• Both Mothbeans and Boiled Lupins contain similar levels of Calcium, Copper, Manganese and Selenium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Mothbeans have 2.2 times more Carbohydrate than Boiled Lupins.
• While 300 kcal of Boiled Lupins contain 5.2 times more Fat, 1.5 times more Omega 3, 3.5 times more Omega 6 and 2 times more Protein than Raw Mothbeans.
• Both Mothbeans and Boiled Lupins offer comparable quantities of Energy per 300 calories.
• 300 calories of Mothbeans provide inadequate amounts of Omega 6