Comparing Nutrients in 5 ounces Lupins VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Lupins	37%	22%	41%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Lupins	Red Kidney Beans	Recommended Dietary Allowance
Energy	18% 526kcal	16.5% 478kcal	2900kcal per day for Men 19-50 years
Fat	14.2% 14g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	5.12% 1.64g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	39.5% 0.63g	31.7% 0.51g	1.6g per day for Men 19-50 years
Omega 6	16.6% 2.83g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57.2g	67% 87g	130g per day for Men 19-50 years
Sugars	NA	4.1% 2.98g	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	70.5% 26.8g	56.7% 21.5g	38g per day for Men 19-50 years
Protein	92% 51.3g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Lupins	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75.6% 0.91mg	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.4% 3.1mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.3% 1.06mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	43.3% 0.56mg	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	126% 503μg	140% 558μg	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	7.56% 6.8mg	7.1% 6.38mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lupins	Red Kidney Beans	Recommended Dietary Allowance
Calcium	25% 249mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	110% 0.99mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.078% 3.1μg	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	77.3% 6.2mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	67% 281mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	147% 3.38mg	68.5% 1.57mg	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	89% 624mg	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	42.2% 1436mg	56.7% 1926mg	3400mg per day for Men 19-50 years
Selenium	21% 11.6μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	1.4% 21.3mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	61.2% 6.73mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	0.4% 14.8g	0.45% 16.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Lupins VS Red Kidney Beans per 5 oz

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

Lets compare vitamin content per 5 ounces of Lupins vs Red Kidney Beans:

• Both Raw Lupins and Raw Red Kidney Beans have similar amounts of vitamins per 5 oz
• Both Lupins and Red Kidney Beans provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C per five ounces.
• Both Raw Lupins as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Lupins vs Red Kidney Beans:

• 5 ounces of Lupins have 2.1 times more Calcium, 1.5 times more Copper, 1.4 times more Magnesium, 2.1 times more Manganese, 2.6 times more Selenium and 1.7 times more Zinc than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 1.5 times more Iron and 1.3 times more Potassium than Raw Lupins.
• Both Lupins and Red Kidney Beans contain similar levels of Phosphorus per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Lupins have 9.2 times more Fat, 7.5 times more Saturated Fat, 1.2 times more Omega 3, 8.8 times more Omega 6, 1.2 times more Fiber and 1.6 times more Protein than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 1.5 times more Carbohydrate than Raw Lupins.
• Both Lupins and Red Kidney Beans offer comparable quantities of Energy per five ounces.
• 5 ounces of Red Kidney Beans provide inadequate amounts of Omega 6