Comparing Nutrients in 5 ounces Boiled Lupins with Salt VS Oil-Roasted Peanuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Lupins with Salt	50%	21%	29%
Oil-Roasted Peanuts	17%	73%	10%

Macro Nutrients

	Boiled Lupins with Salt	Oil-Roasted Peanuts	Recommended Dietary Allowance
Energy	5.67% 164kcal	29.3% 849kcal	2900kcal per day for Men 19-50 years
Fat	4.27% 4.14g	76.7% 74.4g	97g per day for Men 19-50 years
Saturated Fat	1.53% 0.49g	38.5% 12.3g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	3.37% 0.054g	1.6g per day for Men 19-50 years
Omega 6	4.98% 0.85g	126% 21.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	NA	8.17% 5.93g	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	0.16% 0.11g	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	% 0.11g	g per day for Men 19-50 years
Sucrose	NA	% 5.7g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	35% 13.3g	38g per day for Men 19-50 years
Protein	39.4% 22g	71% 39.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Lupins with Salt	Oil-Roasted Peanuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.78% 0.075mg	9.7% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.4% 0.7mg	122% 19.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.33% 0.27mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.98% 0.013mg	50.3% 0.65mg	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	21% 83.6μg	42.5% 170μg	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	1.73% 1.56mg	1.26% 1.13mg	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	65.3% 9.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lupins with Salt	Oil-Roasted Peanuts	Recommended Dietary Allowance
Calcium	7.23% 72.3mg	8.65% 86.5mg	1000mg per day for Men 19-50 years
Copper	36.4% 0.33mg	84% 0.76mg	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	21.3% 1.7mg	27% 2.15mg	8mg per day for Men 19-50 years
Magnesium	18.2% 76.5mg	59.4% 249mg	420mg per day for Men 19-50 years
Manganese	41.7% 0.96mg	114% 2.6mg	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	26% 181mg	80.4% 563mg	700mg per day for Men 19-50 years
Potassium	10.2% 347mg	30.3% 1029mg	3400mg per day for Men 19-50 years
Selenium	6.7% 3.7μg	8.5% 4.68μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	17.8% 1.96mg	42.3% 4.65mg	11mg per day for Men 19-50 years
Water	2.72% 101g	0.056% 2.06g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Lupins with Salt VS Oil-Roasted Peanuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Lupins with Salt versus 5 oz of Oil-Roasted Peanuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Lupins with Salt vs Oil-Roasted Peanuts:

• 5 ounces of Boiled Lupins with Salt have 1.6 times more Vitamin B1 than Oil-Roasted Peanuts.
• While 5 oz of Oil-Roasted Peanuts no Salt contain 1.7 times more Vitamin B2, 27.9 times more Vitamin B3, 6.4 times more Vitamin B5, 51.2 times more Vitamin B6 and 2 times more Vitamin B9 than Boiled Lupins with Salt.
• 5 ounces of Boiled Lupins with Salt have insufficient amounts of Vitamin B6
• Both Boiled Lupins with Salt as well as Oil-Roasted Peanuts no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Lupins with Salt vs Oil-Roasted Peanuts:

• 5 ounces of Boiled Lupins with Salt have 40 times more Sodium than Oil-Roasted Peanuts.
• While 5 oz of Oil-Roasted Peanuts no Salt contain 2.3 times more Copper, 1.3 times more Iron, 3.3 times more Magnesium, 2.7 times more Manganese, 3.1 times more Phosphorus, 3 times more Potassium, 1.3 times more Selenium and 2.4 times more Zinc than Boiled Lupins with Salt.
• Both Boiled Lupins with Salt and Oil-Roasted Peanuts contain similar levels of Calcium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Lupins with Salt have 3.5 times more Omega 3 than Oil-Roasted Peanuts.
• While 5 oz of Oil-Roasted Peanuts no Salt contain 5.2 times more Energy, 18 times more Fat, 25.1 times more Saturated Fat, 25.3 times more Omega 6, 1.6 times more Carbohydrate, 3.4 times more Fiber and 1.8 times more Protein than Boiled Lupins with Salt.