Comparing Nutrients in 5 ounces Boiled Thin Seeded Lima Beans VS 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	6.16% 179kcal	18% 526kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	14.2% 14g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.12g	5.12% 1.64g	32g per day for Men 19-50 years
Omega 3	4.6% 0.074g	39.5% 0.63g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	16.6% 2.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.4% 33g	44% 57.2g	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	28.7% 11g	70.5% 26.8g	38g per day for Men 19-50 years
Protein	20.4% 11.4g	92% 51.3g	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	19% 0.23mg	75.6% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.85% 0.94mg	19.4% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	21.3% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.5% 0.11mg	39% 0.51mg	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	53% 213μg	126% 503μg	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	7.56% 6.8mg	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	4.1% 41mg	25% 249mg	1000mg per day for Men 19-50 years
Copper	34% 0.3mg	161% 1.45mg	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	42.5% 3.4mg	77.3% 6.2mg	8mg per day for Men 19-50 years
Magnesium	18% 75mg	67% 281mg	420mg per day for Men 19-50 years
Manganese	36% 0.83mg	147% 3.38mg	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	25.7% 180mg	89% 624mg	700mg per day for Men 19-50 years
Potassium	16.7% 568mg	42.2% 1436mg	3400mg per day for Men 19-50 years
Selenium	12.6% 6.95μg	21% 11.6μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	13.3% 1.46mg	61.2% 6.73mg	11mg per day for Men 19-50 years
Water	2.57% 95g	0.4% 14.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Thin Seeded Lima Beans vs Lupins:

• Raw Lupins contain 4 times more Vitamin B1, 4 times more Vitamin B2, 3.3 times more Vitamin B3, 1.6 times more Vitamin B5, 4.6 times more Vitamin B6, 2.4 times more Vitamin B9 and more Vitamin C than Boiled Thin Seeded Lima Beans.
• Both Boiled Thin Seeded Lima Beans as well as Raw Lupins have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Thin Seeded Lima Beans vs Lupins:

• Boiled Thin Seeded Lima Beans have 6.4 times more Water than Raw Lupins.
• While Raw Lupins contain 6.1 times more Calcium, 4.8 times more Copper, 1.8 times more Iron, 3.7 times more Magnesium, 4.1 times more Manganese, 3.5 times more Phosphorus, 2.5 times more Potassium, 1.7 times more Selenium, 5 times more Sodium and 4.6 times more Zinc than Boiled Thin Seeded Lima Beans.

Comparison of macro-nutrients per 5 ounces:

• Raw Lupins contain 2.9 times more Energy, 25.6 times more Fat, 13.1 times more Saturated Fat, 8.6 times more Omega 3, 17.1 times more Omega 6, 1.7 times more Carbohydrate, 2.5 times more Fiber and 4.5 times more Protein than Boiled Thin Seeded Lima Beans.
• Both Boiled Thin Seeded Lima Beans as well as Raw Lupins have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.