Comparing Nutrients in 500 calories Boiled Thin Seeded Lima Beans VS Lupins

Weight per 500 calories

• Boiled Thin Seeded Lima Beans: 397g
• Lupins: 135g

Raw Lupins have 2.9 times more energy per unit of mass than Boiled Thin Seeded Lima Beans, which is high in comparison to other foods. Boiled Thin Seeded Lima Beans having average energy density.

Which food has more nutrients per 500 calories - Boiled Thin Seeded Lima Beans or Lupins?

Macros Ratio

	Protein	Fat	Carbs
Boiled Thin Seeded Lima Beans	25%	3%	72%
Lupins	37%	22%	41%

Macro Nutrients

	Boiled Thin Seeded Lima Beans	Lupins	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	13.5% 13g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	4.87% 1.56g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	37.6% 0.6g	1.6g per day for Men 19-50 years
Omega 6	2.73% 0.46g	16% 2.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 93g	42% 54.4g	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	80.4% 30.6g	67% 25.5g	38g per day for Men 19-50 years
Protein	57% 32g	87% 48.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Thin Seeded Lima Beans	Lupins	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.2% 0.64mg	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.6mg	18.4% 2.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.5% 1.87mg	20.2% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	37% 0.48mg	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	149% 595μg	120% 478μg	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	0% 0mg	7.2% 6.47mg	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 Thin Seeded Lima Beans	Lupins	Recommended Dietary Allowance
Calcium	11.5% 115mg	23.7% 237mg	1000mg per day for Men 19-50 years
Copper	95% 0.85mg	153% 1.38mg	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% 9.52mg	73.5% 5.88mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	63.5% 267mg	420mg per day for Men 19-50 years
Manganese	101% 2.32mg	140% 3.2mg	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	72% 504mg	84.7% 593mg	700mg per day for Men 19-50 years
Potassium	47% 1591mg	40% 1365mg	3400mg per day for Men 19-50 years
Selenium	35.4% 19.4μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	1.35% 20.2mg	1500mg per day for Men 19-50 years
Zinc	37% 4.1mg	58% 6.4mg	11mg per day for Men 19-50 years
Water	7.2% 266g	0.38% 14g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Thin Seeded Lima Beans vs Lupins:

• Boiled Thin Seeded Lima Beans have 1.9 times more Vitamin B5 and 1.2 times more Vitamin B9 than Raw Lupins.
• While Raw Lupins contain 1.4 times more Vitamin B1, 1.4 times more Vitamin B2, 1.6 times more Vitamin B6 and more Vitamin C than Boiled Thin Seeded Lima Beans.
• Both Boiled Thin Seeded Lima Beans and Raw Lupins have similar amounts of Vitamin B3 per 500 kcal.
• Both Boiled Thin Seeded Lima Beans as well as Raw Lupins have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Thin Seeded Lima Beans vs Lupins:

• Boiled Thin Seeded Lima Beans have 1.6 times more Iron, 1.8 times more Selenium and 18.9 times more Water than Raw Lupins.
• While Raw Lupins contain 2.1 times more Calcium, 1.6 times more Copper, 1.3 times more Magnesium, 1.4 times more Manganese and 1.6 times more Zinc than Boiled Thin Seeded Lima Beans.
• Both Boiled Thin Seeded Lima Beans and Raw Lupins have similar amounts of Phosphorus and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled Thin Seeded Lima Beans have 1.7 times more Carbohydrate than Raw Lupins.
• While Raw Lupins contain 8.7 times more Fat, 2.9 times more Omega 3, 5.8 times more Omega 6 and 1.5 times more Protein than Boiled Thin Seeded Lima Beans.
• Both Boiled Thin Seeded Lima Beans and Raw Lupins have similar amounts of Energy and Fiber per 500 kcal.
• Both Boiled Thin Seeded Lima Beans as well as Raw Lupins have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.