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

Weight per 500 calories

• Boiled Lupins with Salt: 431g
• Boiled Mothbeans with Salt: 427g

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

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Lupins with Salt	50%	21%	29%
Boiled Mothbeans with Salt	26%	4%	70%

Macro Nutrients

	Boiled Lupins with Salt	Boiled Mothbeans with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.6g	2.42% 2.35g	97g per day for Men 19-50 years
Saturated Fat	4.66% 1.5g	1.66% 0.53g	32g per day for Men 19-50 years
Omega 3	36% 0.58g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	15% 2.57g	4.15% 0.71g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	69% 89.6g	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	31.8% 12g	NA	38g per day for Men 19-50 years
Protein	120% 67g	59.6% 33.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Lupins with Salt	Boiled Mothbeans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.27μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48% 0.58mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	7.56% 0.098mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	18% 2.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	33.4% 1.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3% 0.039mg	30.6% 0.4mg	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	153% 611μg	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	4.75% 4.27mg	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 Lupins with Salt	Boiled Mothbeans with Salt	Recommended Dietary Allowance
Calcium	22% 220mg	1.3% 13mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	78% 0.7mg	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	168% 13.4mg	8mg per day for Men 19-50 years
Magnesium	55.4% 233mg	106% 444mg	420mg per day for Men 19-50 years
Manganese	127% 2.9mg	98% 2.25mg	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	92% 641mg	700mg per day for Men 19-50 years
Potassium	31% 1056mg	38.2% 1299mg	3400mg per day for Men 19-50 years
Selenium	20.4% 11.2μg	21.8% 12μg	55μg per day for Men 19-50 years
Sodium	69% 1034mg	70% 1051mg	1500mg per day for Men 19-50 years
Zinc	54% 5.95mg	23% 2.52mg	11mg per day for Men 19-50 years
Water	8.3% 306g	8% 296g	3700g per day for Men 19-50 years

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

• Boiled Lupins with Salt have 2.3 times more Vitamin B2 than Boiled Mothbeans with Salt.
• While Boiled Mothbeans with Salt contain 1.3 times more Vitamin B3, 2.1 times more Vitamin B5, 10.2 times more Vitamin B6 and 2.4 times more Vitamin B9 than Boiled Lupins with Salt.
• Both Boiled Lupins with Salt and Boiled Mothbeans with Salt have similar amounts of Vitamin B1 and Vitamin C per 500 kcal.
• Both Boiled Lupins with Salt as well as Boiled Mothbeans with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

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

• Boiled Lupins with Salt have 17.1 times more Calcium, 1.4 times more Copper, 1.3 times more Manganese and 2.4 times more Zinc than Boiled Mothbeans with Salt.
• While Boiled Mothbeans with Salt contain 2.6 times more Iron and 1.9 times more Magnesium than Boiled Lupins with Salt.
• Both Boiled Lupins with Salt and Boiled Mothbeans with Salt have similar amounts of Phosphorus, Potassium, Selenium, Sodium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled Lupins with Salt have 5.4 times more Fat, 1.5 times more Omega 3, 3.6 times more Omega 6 and 2 times more Protein than Boiled Mothbeans with Salt.
• While Boiled Mothbeans with Salt contain 2.2 times more Carbohydrate than Boiled Lupins with Salt.
• Both Boiled Lupins with Salt and Boiled Mothbeans with Salt have similar amounts of Energy per 500 kcal.
• Both Boiled Lupins with Salt as well as Boiled Mothbeans with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.