Comparing Nutrients in 5 ounces Boiled Lupins VS Long Rice Chinese Noodles

Macros Ratio

	Protein	Fat	Carbs
Boiled Lupins	49%	21%	30%
Long Rice Chinese Noodles	0%	0%	100%

Macro Nutrients

	Boiled Lupins	Long Rice Chinese Noodles	Recommended Dietary Allowance
Energy	5.8% 169kcal	17% 498kcal	2900kcal per day for Men 19-50 years
Fat	4.27% 4.14g	0.088% 0.085g	97g per day for Men 19-50 years
Saturated Fat	1.53% 0.49g	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	4.98% 0.85g	0.14% 0.024g	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	94% 122g	130g per day for Men 19-50 years
Sugars	NA	0% 0g	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	1.87% 0.71g	38g per day for Men 19-50 years
Protein	39.4% 22g	0.4% 0.23g	56g per day for Men 19-50 years

Vitamins

	Boiled Lupins	Long Rice Chinese Noodles	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	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.78% 0.075mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.4% 0.7mg	1.77% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.33% 0.27mg	2.83% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.98% 0.013mg	5.45% 0.071mg	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	0.71% 2.83μg	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	1.23% 0.18mg	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	Long Rice Chinese Noodles	Recommended Dietary Allowance
Calcium	7.23% 72.3mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	36.4% 0.33mg	12.8% 0.11mg	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	38.4% 3.08mg	8mg per day for Men 19-50 years
Magnesium	18.2% 76.5mg	1% 4.25mg	420mg per day for Men 19-50 years
Manganese	41.7% 0.96mg	6.16% 0.14mg	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	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	10.2% 347mg	0.42% 14mg	3400mg per day for Men 19-50 years
Selenium	6.7% 3.7μg	20.4% 11μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	17.8% 1.96mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	2.72% 101g	0.51% 19g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Lupins VS Long Rice Chinese Noodles per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Lupins versus 5 oz of Long Rice Chinese Noodles to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Lupins vs Long Rice Chinese Noodles:

• 5 ounces of Boiled Lupins have more Vitamin B2, 2.5 times more Vitamin B3, 1.9 times more Vitamin B5 and 29.5 times more Vitamin B9 than Long Rice Chinese Noodles.
• While 5 oz of Long Rice Chinese Noodles, dehydrated contain 5.6 times more Vitamin B6 than Boiled Lupins.
• Both Boiled Lupins and Long Rice Chinese Noodles provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Boiled Lupins have insufficient amounts of Vitamin B6
• 5 ounces of Long Rice Chinese Noodles have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B9
• Both Boiled Lupins as well as Long Rice Chinese Noodles, dehydrated 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 Long Rice Chinese Noodles:

• 5 ounces of Boiled Lupins have 2 times more Calcium, 2.9 times more Copper, 18 times more Magnesium, 6.8 times more Manganese, 4 times more Phosphorus, 24.5 times more Potassium and 3.4 times more Zinc than Long Rice Chinese Noodles.
• While 5 oz of Long Rice Chinese Noodles, dehydrated contain 1.8 times more Iron and 3 times more Selenium than Boiled Lupins.
• 5 ounces of Long Rice Chinese Noodles lack sufficient amounts of Magnesium and Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Lupins have 48.7 times more Fat, 134 times more Omega 3, 35.1 times more Omega 6, 5.6 times more Fiber and 97.3 times more Protein than Long Rice Chinese Noodles.
• While 5 oz of Long Rice Chinese Noodles, dehydrated contain 2.9 times more Energy and 8.7 times more Carbohydrate than Boiled Lupins.
• 5 ounces of Long Rice Chinese Noodles provide inadequate amounts of Omega 3, Omega 6, Fiber and Protein