Comparing Nutrients in 5 ounces Boiled Lupins with Salt VS Boiled Split Peas with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Lupins with Salt	50%	21%	29%
Boiled Split Peas with Salt	28%	3%	69%

Macro Nutrients

	Boiled Lupins with Salt	Boiled Split Peas with Salt	Recommended Dietary Allowance
Energy	5.67% 164kcal	5.67% 164kcal	2900kcal per day for Men 19-50 years
Fat	4.27% 4.14g	0.57% 0.55g	97g per day for Men 19-50 years
Saturated Fat	1.53% 0.49g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	4.98% 0.85g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	22.4% 29g	130g per day for Men 19-50 years
Sugars	NA	5.67% 4.1g	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	10.4% 3.97g	31% 11.8g	38g per day for Men 19-50 years
Protein	39.4% 22g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Boiled Lupins with Salt	Boiled Split Peas 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	16% 0.19mg	22.4% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.78% 0.075mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.4% 0.7mg	7.9% 1.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.33% 0.27mg	17% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.98% 0.013mg	5.23% 0.068mg	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	23% 92μg	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	0.63% 0.57mg	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	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.9% 7.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lupins with Salt	Boiled Split Peas with Salt	Recommended Dietary Allowance
Calcium	7.23% 72.3mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	36.4% 0.33mg	28.5% 0.26mg	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	23% 1.83mg	8mg per day for Men 19-50 years
Magnesium	18.2% 76.5mg	12% 51mg	420mg per day for Men 19-50 years
Manganese	41.7% 0.96mg	24.4% 0.56mg	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	20% 140mg	700mg per day for Men 19-50 years
Potassium	10.2% 347mg	15% 513mg	3400mg per day for Men 19-50 years
Selenium	6.7% 3.7μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	22.5% 337mg	1500mg per day for Men 19-50 years
Zinc	17.8% 1.96mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	2.72% 101g	2.66% 99g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Lupins with Salt VS Boiled Split Peas with Salt per 5 oz

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

Lets compare vitamin content per 5 ounces of Boiled Lupins with Salt vs Boiled Split Peas with Salt:

• 5 oz of Boiled Split Peas with Salt contain 1.4 times more Vitamin B1, 1.8 times more Vitamin B3, 3.2 times more Vitamin B5 and 5.3 times more Vitamin B6 than Boiled Lupins with Salt.
• Both Boiled Lupins with Salt and Boiled Split Peas with Salt provide similar amounts of Vitamin B2 and Vitamin B9 per five ounces.
• 5 ounces of Boiled Lupins with Salt have insufficient amounts of Vitamin B6
• Both Boiled Lupins with Salt as well as Boiled Split Peas with 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 Boiled Split Peas with Salt:

• 5 ounces of Boiled Lupins with Salt have 3.6 times more Calcium, 1.3 times more Copper, 1.5 times more Magnesium, 1.7 times more Manganese, 1.3 times more Phosphorus, 4.3 times more Selenium and 1.4 times more Zinc than Boiled Split Peas with Salt.
• While 5 oz of Boiled Split Peas with Salt contain 1.5 times more Potassium than Boiled Lupins with Salt.
• Both Boiled Lupins with Salt and Boiled Split Peas with Salt contain similar levels of Iron and Sodium per five ounces.
• 5 ounces of Boiled Split Peas with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Lupins with Salt have 7.5 times more Fat, 4.8 times more Omega 3, 4.4 times more Omega 6 and 1.9 times more Protein than Boiled Split Peas with Salt.
• While 5 oz of Boiled Split Peas with Salt contain 2.2 times more Carbohydrate and 3 times more Fiber than Boiled Lupins with Salt.
• Both Boiled Lupins with Salt and Boiled Split Peas with Salt offer comparable quantities of Energy per five ounces.
• 5 ounces of Boiled Split Peas with Salt provide inadequate amounts of Omega 3 and Omega 6