Comparing Nutrients in 7 ounces California Red Kidney Beans VS Lupins

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Lupins	37%	22%	41%

Macro Nutrients

	California Red Kidney Beans	Lupins	Recommended Dietary Allowance
Energy	22.6% 655kcal	25.4% 736kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	20% 19.3g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	7.17% 2.3g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	55.3% 0.89g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	23.3% 3.96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	61.6% 80g	130g per day for Men 19-50 years
Sugars	NA	NA	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	130% 49.4g	99% 37.5g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	128% 71.8g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Lupins	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	33.6% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	27% 4.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	29.8% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	54.5% 0.71mg	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	195% 782μg	176% 704μg	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	9.92% 8.93mg	10.6% 9.53mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Lupins	Recommended Dietary Allowance
Calcium	38.7% 387mg	35% 349mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	225% 2.03mg	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	232% 18.6mg	108% 8.65mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	94% 393mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	206% 4.73mg	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	115% 804mg	125% 873mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	59% 2010mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	85.7% 9.43mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.56% 20.7g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Lupins per 7 oz

Compare the macro and micronutrient content in 7 oz of California Red Kidney Beans versus 7 oz of Lupins to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of California Red Kidney Beans vs Lupins:

• Both Raw California Red Kidney Beans and Raw Lupins have similar amounts of vitamins per 7 oz
• Both California Red Kidney Beans and Lupins provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C per seven ounces.
• Both Raw California Red Kidney Beans as well as Raw Lupins have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for California Red Kidney Beans vs Lupins:

• 7 ounces of California Red Kidney Beans have 2.1 times more Iron and 1.5 times more Potassium than Lupins.
• While 7 oz of Raw Lupins contain 2.4 times more Manganese, 2.6 times more Selenium and 1.9 times more Zinc than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Lupins contain similar levels of Calcium, Copper, Magnesium and Phosphorus per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of California Red Kidney Beans have 1.5 times more Carbohydrate and 1.3 times more Fiber than Lupins.
• While 7 oz of Raw Lupins contain 39 times more Fat, 32.1 times more Saturated Fat, 5.3 times more Omega 3, 36.9 times more Omega 6 and 1.5 times more Protein than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Lupins offer comparable quantities of Energy per seven ounces.
• 7 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6