Comparing Nutrients in 500 calories Boiled Lupins VS Mothbeans

Weight per 500 calories

• Boiled Lupins: 420g
• Mothbeans: 146g

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

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

Macros Ratio

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

Macro Nutrients

	Boiled Lupins	Mothbeans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	12.6% 12.3g	2.4% 2.35g	97g per day for Men 19-50 years
Saturated Fat	4.54% 1.45g	1.66% 0.53g	32g per day for Men 19-50 years
Omega 3	35% 0.56g	24% 0.39g	1.6g per day for Men 19-50 years
Omega 6	14.8% 2.5g	4.16% 0.71g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 41.5g	69% 89.7g	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% 11.8g	NA	38g per day for Men 19-50 years
Protein	117% 65.4g	59.7% 33.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Lupins	Mothbeans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.32% 2.9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.56mg	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.9% 0.038mg	41% 0.53mg	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	62% 248μg	237% 946μg	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	5.14% 4.62mg	6.48% 5.83mg	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	Mothbeans	Recommended Dietary Allowance
Calcium	21.4% 214mg	22% 219mg	1000mg per day for Men 19-50 years
Copper	108% 0.97mg	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	63% 5.04mg	198% 16mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	132% 555mg	420mg per day for Men 19-50 years
Manganese	123% 2.84mg	115% 2.65mg	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	77% 538mg	102% 713mg	700mg per day for Men 19-50 years
Potassium	30.3% 1029mg	51% 1736mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	21.7% 12μg	55μg per day for Men 19-50 years
Sodium	1.12% 17mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	52.7% 5.8mg	25.4% 2.8mg	11mg per day for Men 19-50 years
Water	8.07% 299g	0.38% 14g	3700g per day for Men 19-50 years

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

• Boiled Lupins have 1.7 times more Vitamin B2 than Raw Mothbeans.
• While Raw Mothbeans contain 1.5 times more Vitamin B1, 2 times more Vitamin B3, 2.8 times more Vitamin B5, 14.1 times more Vitamin B6, 3.8 times more Vitamin B9 and 1.3 times more Vitamin C than Boiled Lupins.
• Both Boiled Lupins as well as Raw Mothbeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Lupins vs Mothbeans:

• Boiled Lupins have 2.1 times more Zinc and 21.2 times more Water than Raw Mothbeans.
• While Raw Mothbeans contain 3.1 times more Iron, 2.4 times more Magnesium, 1.3 times more Phosphorus and 1.7 times more Potassium than Boiled Lupins.
• Both Boiled Lupins and Raw Mothbeans have similar amounts of Calcium, Copper, Manganese and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled Lupins have 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.
• While Raw Mothbeans contain 2.2 times more Carbohydrate than Boiled Lupins.
• Both Boiled Lupins and Raw Mothbeans have similar amounts of Energy per 500 kcal.
• Both Boiled Lupins as well as Raw Mothbeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.