Comparing Nutrients in 7 ounces Boiled Broccoli VS Lupins

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Lupins	37%	22%	41%

Macro Nutrients

	Boiled Broccoli	Lupins	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	25.4% 736kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	20% 19.3g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	7.17% 2.3g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	55.3% 0.89g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	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	11% 14.2g	61.6% 80g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	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	2.03% 1.47g	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	% 0.97g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	99% 37.5g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	128% 71.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Lupins	Recommended Dietary Allowance
Vitamin A	17% 153μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	33.6% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	27% 4.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	29.8% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	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	53.6% 214μg	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	143% 129mg	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	19% 2.88mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Lupins	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	35% 349mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	225% 2.03mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.94μg	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	16.6% 1.33mg	108% 8.65mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	94% 393mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	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	19% 133mg	125% 873mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	59% 2010mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	85.7% 9.43mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.56% 20.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Broccoli vs Lupins:

• Boiled and Drained Broccoli has more Vitamin A and 13.5 times more Vitamin C than Raw Lupins.
• While Raw Lupins contain 10.2 times more Vitamin B1, 1.8 times more Vitamin B2, 4 times more Vitamin B3, 1.8 times more Vitamin B6 and 3.3 times more Vitamin B9 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Lupins have similar amounts of Vitamin B5 per 7 oz.
• Both Boiled and Drained Broccoli as well as Raw Lupins have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Broccoli vs Lupins:

• Boiled and Drained Broccoli has 2.7 times more Sodium and 8.5 times more Water than Raw Lupins.
• While Raw Lupins contain 4.4 times more Calcium, 16.8 times more Copper, 6.5 times more Iron, 9.4 times more Magnesium, 12.3 times more Manganese, 6.6 times more Phosphorus, 3.5 times more Potassium, 5.1 times more Selenium and 10.6 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 7 ounces:

• Raw Lupins contain 10.6 times more Energy, 23.8 times more Fat, 14.6 times more Saturated Fat, 3.7 times more Omega 3, 39.1 times more Omega 6, 5.6 times more Carbohydrate, 5.7 times more Fiber and 15.2 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Raw Lupins have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.