Comparing Nutrients in 5 ounces Boiled Lentils with Salt VS 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	5.57% 162kcal	5.67% 164kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	4.27% 4.14g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.075g	1.53% 0.49g	32g per day for Men 19-50 years
Omega 3	3.28% 0.052g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	4.98% 0.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.3% 27.7g	10% 13g	130g per day for Men 19-50 years
Sugars	3.5% 2.55g	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	29.5% 11g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	23% 12.8g	39.4% 22g	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	20% 0.24mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.96% 0.1mg	5.78% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.4% 1.5mg	4.4% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	5.33% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.4% 0.25mg	0.98% 0.013mg	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	64% 257μg	21% 83.6μg	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	2.36% 2.13mg	1.73% 1.56mg	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	1.04% 0.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	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	2.7% 27mg	7.23% 72.3mg	1000mg per day for Men 19-50 years
Copper	39.5% 0.36mg	36.4% 0.33mg	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	59% 4.72mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	12% 51mg	18.2% 76.5mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	41.7% 0.96mg	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	36.4% 255mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	15.4% 523mg	10.2% 347mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	6.7% 3.7μg	55μg per day for Men 19-50 years
Sodium	22.5% 337mg	22.7% 340mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	17.8% 1.96mg	11mg per day for Men 19-50 years
Water	2.67% 99g	2.72% 101g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces 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, 2.1 times more Vitamin B3, 3.4 times more Vitamin B5, 19.8 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 5 oz.

Comparing minerals per 5 ounces 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 2.7 times more Calcium, 1.5 times more Magnesium and 1.4 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 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled Lentils with Salt have 2.1 times more Carbohydrate and 2.8 times more Fiber than Boiled Lupins with Salt.
• While Boiled Lupins with Salt contain 7.7 times more Fat, 6.5 times more Saturated Fat, 3.6 times more Omega 3, 4.4 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 5 oz.
• Both Boiled Lentils with Salt as well as Boiled Lupins with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.