Comparing Nutrients in 5 ounces Boiled Lupins VS Thin Seeded Lima Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Lupins	49%	21%	30%
Thin Seeded Lima Beans	24%	2%	74%

Macro Nutrients

	Boiled Lupins	Thin Seeded Lima Beans	Recommended Dietary Allowance
Energy	5.8% 169kcal	16.4% 475kcal	2900kcal per day for Men 19-50 years
Fat	4.27% 4.14g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	1.53% 0.49g	0.97% 0.31g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	4.98% 0.85g	2.43% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.8% 14g	68.5% 89g	130g per day for Men 19-50 years
Sugars	NA	16.3% 11.8g	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	77% 29g	38g per day for Men 19-50 years
Protein	39.4% 22g	52% 29.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Lupins	Thin Seeded Lima Beans	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	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.78% 0.075mg	23.8% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.4% 0.7mg	15% 2.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.33% 0.27mg	35.7% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.98% 0.013mg	35.7% 0.46mg	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	142% 567μg	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% 0mg	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	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.97% 8.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lupins	Thin Seeded Lima Beans	Recommended Dietary Allowance
Calcium	7.23% 72.3mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	36.4% 0.33mg	105% 0.94mg	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	110% 8.77mg	8mg per day for Men 19-50 years
Magnesium	18.2% 76.5mg	63.4% 266mg	420mg per day for Men 19-50 years
Manganese	41.7% 0.96mg	104% 2.4mg	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	75% 524mg	700mg per day for Men 19-50 years
Potassium	10.2% 347mg	58.5% 1989mg	3400mg per day for Men 19-50 years
Selenium	6.7% 3.7μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	17.8% 1.96mg	33.5% 3.7mg	11mg per day for Men 19-50 years
Water	2.72% 101g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Lupins VS Thin Seeded Lima Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Lupins versus 5 oz of Thin Seeded Lima Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 oz of Raw Thin Seeded Lima Beans contain 4.3 times more Vitamin B1, 4.1 times more Vitamin B2, 3.5 times more Vitamin B3, 6.7 times more Vitamin B5, 36.3 times more Vitamin B6 and 6.8 times more Vitamin B9 than Boiled Lupins.
• 5 ounces of Boiled Lupins have insufficient amounts of Vitamin B6
• Both Boiled Lupins as well as Raw Thin Seeded Lima Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 oz of Raw Thin Seeded Lima Beans contain 1.6 times more Calcium, 2.9 times more Copper, 5.2 times more Iron, 3.5 times more Magnesium, 2.5 times more Manganese, 2.9 times more Phosphorus, 5.7 times more Potassium, 2.7 times more Selenium and 1.9 times more Zinc than Boiled Lupins.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Lupins have 3.1 times more Fat and 2 times more Omega 6 than Thin Seeded Lima Beans.
• While 5 oz of Raw Thin Seeded Lima Beans contain 2.8 times more Energy, 6.4 times more Carbohydrate, 7.4 times more Fiber and 1.3 times more Protein than Boiled Lupins.
• Both Boiled Lupins and Thin Seeded Lima Beans offer comparable quantities of Omega 3 per five ounces.
• 5 ounces of Thin Seeded Lima Beans provide inadequate amounts of Omega 6