Comparing Nutrients in 500 calories Boiled Lupins with Salt VS Broccoli

Weight per 500 calories

• Boiled Lupins with Salt: 431g
• Broccoli: 1471g

Boiled Lupins with Salt have 3.4 times more energy per 100g than Broccoli. It has average energy density when compared to other foods. Raw Broccoli having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Lupins with Salt	50%	21%	29%
Broccoli	27%	8%	65%

Macro Nutrients

	Boiled Lupins with Salt	Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.6g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	4.66% 1.5g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	36% 0.58g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	15% 2.57g	4.24% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	75% 98g	130g per day for Men 19-50 years
Sugars	NA	34.5% 25g	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	13.8% 10g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.47g	g per day for Men 19-50 years
Fiber	31.8% 12g	101% 38.2g	38g per day for Men 19-50 years
Protein	120% 67g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Lupins with Salt	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	50.7% 456μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48% 0.58mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3% 0.039mg	198% 2.57mg	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	63.6% 254μg	232% 926μg	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	5.27% 4.74mg	1458% 1312mg	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	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1245% 1494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lupins with Salt	Broccoli	Recommended Dietary Allowance
Calcium	22% 220mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	80% 0.72mg	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	64.7% 5.17mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	55.4% 233mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	127% 2.9mg	134% 3.1mg	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	79% 552mg	139% 971mg	700mg per day for Men 19-50 years
Potassium	31% 1056mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	20.4% 11.2μg	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	69% 1034mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	54% 5.95mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	8.3% 306g	35.5% 1313g	3700g per day for Men 19-50 years

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

• Raw Broccoli contains more Vitamin A, 1.8 times more Vitamin B1, 7.5 times more Vitamin B2, 4.4 times more Vitamin B3, 10.4 times more Vitamin B5, 66.3 times more Vitamin B6, 3.6 times more Vitamin B9 and 276.7 times more Vitamin C than Boiled Lupins with Salt.
• Both Boiled Lupins with Salt as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Boiled Lupins with Salt have 1.4 times more Copper and 2.1 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 3.1 times more Calcium, 2.1 times more Iron, 1.3 times more Magnesium, 1.8 times more Phosphorus, 4.4 times more Potassium, 3.3 times more Selenium and 4.3 times more Water than Boiled Lupins with Salt.
• Both Boiled Lupins with Salt and Raw Broccoli have similar amounts of Manganese and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled Lupins with Salt have 2.3 times more Fat, 3.6 times more Omega 6 and 1.6 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 1.6 times more Omega 3, 2.4 times more Carbohydrate and 3.2 times more Fiber than Boiled Lupins with Salt.
• Both Boiled Lupins with Salt and Raw Broccoli have similar amounts of Energy and Saturated Fat per 500 kcal.
• Both Boiled Lupins with Salt as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.