Comparing Nutrients in 500 calories Boiled Lentils with Salt VS Boiled Lupins with Salt

Weight per 500 calories

• Boiled Lentils with Salt: 439g
• Boiled Lupins with Salt: 431g

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

Which food has more nutrients per 500 calories - Boiled Lentils with Salt or Boiled Lupins with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Lentils with Salt	31%	3%	66%
Boiled Lupins with Salt	50%	21%	29%

Macro Nutrients

	Boiled Lentils with Salt	Boiled Lupins with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.67g	13% 12.6g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	4.66% 1.5g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	36% 0.58g	1.6g per day for Men 19-50 years
Omega 6	3.53% 0.6g	15% 2.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66% 85.7g	31% 40g	130g per day for Men 19-50 years
Sugars	11% 7.9g	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	91% 34.6g	31.8% 12g	38g per day for Men 19-50 years
Protein	70.6% 39.6g	120% 67g	56g per day for Men 19-50 years

Vitamins

	Boiled Lentils with Salt	Boiled Lupins with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.8% 0.74mg	48% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.6% 0.32mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.65mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	16.2% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	3% 0.039mg	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	198% 794μg	63.6% 254μg	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	7.3% 6.58mg	5.27% 4.74mg	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	3.2% 0.48mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.2% 7.46μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lentils with Salt	Boiled Lupins with Salt	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	111% 1mg	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	183% 14.6mg	64.7% 5.17mg	8mg per day for Men 19-50 years
Magnesium	37.6% 158mg	55.4% 233mg	420mg per day for Men 19-50 years
Manganese	94% 2.17mg	127% 2.9mg	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	113% 789mg	79% 552mg	700mg per day for Men 19-50 years
Potassium	47.6% 1618mg	31% 1056mg	3400mg per day for Men 19-50 years
Selenium	22.3% 12.3μg	20.4% 11.2μg	55μg per day for Men 19-50 years
Sodium	69.6% 1044mg	69% 1034mg	1500mg per day for Men 19-50 years
Zinc	50.6% 5.57mg	54% 5.95mg	11mg per day for Men 19-50 years
Water	8.26% 305g	8.3% 306g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Lentils with Salt vs Boiled Lupins with Salt:

• Boiled Lentils with Salt have 1.3 times more Vitamin B1, 1.4 times more Vitamin B2, 2.2 times more Vitamin B3, 3.5 times more Vitamin B5, 20.1 times more Vitamin B6, 3.1 times more Vitamin B9 and 1.4 times more Vitamin C than Boiled Lupins with Salt.
• Both Boiled Lentils with Salt as well as Boiled Lupins with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Lentils with Salt vs Boiled Lupins with Salt:

• Boiled Lentils with Salt have 2.8 times more Iron, 1.4 times more Phosphorus and 1.5 times more Potassium than Boiled Lupins with Salt.
• While Boiled Lupins with Salt contain 2.6 times more Calcium, 1.5 times more Magnesium and 1.3 times more Manganese than Boiled Lentils with Salt.
• Both Boiled Lentils with Salt and Boiled Lupins with Salt have similar amounts of Copper, Selenium, Sodium, Zinc and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled Lentils with Salt have 2.1 times more Carbohydrate and 2.9 times more Fiber than Boiled Lupins with Salt.
• While Boiled Lupins with Salt contain 7.6 times more Fat, 3.6 times more Omega 3, 4.3 times more Omega 6 and 1.7 times more Protein than Boiled Lentils with Salt.
• Both Boiled Lentils with Salt and Boiled Lupins with Salt have similar amounts of Energy per 500 kcal.
• Both Boiled Lentils with Salt as well as Boiled Lupins with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.