Comparing Nutrients in 7 ounces Canned Large Lima Beans VS Lupins

Macros Ratio

	Protein	Fat	Carbs
Canned Large Lima Beans	24%	2%	74%
Lupins	37%	22%	41%

Macro Nutrients

	Canned Large Lima Beans	Lupins	Recommended Dietary Allowance
Energy	5.4% 157kcal	25.4% 736kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	20% 19.3g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	7.17% 2.3g	32g per day for Men 19-50 years
Omega 3	2.85% 0.046g	55.3% 0.89g	1.6g per day for Men 19-50 years
Omega 6	0.61% 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	22.8% 29.6g	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	25% 9.53g	99% 37.5g	38g per day for Men 19-50 years
Protein	17.5% 9.8g	128% 71.8g	56g per day for Men 19-50 years

Vitamins

	Canned Large Lima 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	9.1% 0.11mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.2% 0.067mg	33.6% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.24% 0.52mg	27% 4.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.51mg	29.8% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	25% 99μg	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	0% 0mg	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

	Canned Large Lima Beans	Lupins	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	35% 349mg	1000mg per day for Men 19-50 years
Copper	39.7% 0.36mg	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	45% 3.6mg	108% 8.65mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77.4mg	94% 393mg	420mg per day for Men 19-50 years
Manganese	31.3% 0.72mg	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	21% 147mg	125% 873mg	700mg per day for Men 19-50 years
Potassium	13% 437mg	59% 2010mg	3400mg per day for Men 19-50 years
Selenium	16.2% 8.93μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	44.5% 667mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	85.7% 9.43mg	11mg per day for Men 19-50 years
Water	4.13% 153g	0.56% 20.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Large Lima Beans VS Lupins per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Large Lima 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 Canned Large Lima Beans vs Lupins:

• 7 oz of Raw Lupins contain 11.6 times more Vitamin B1, 6.5 times more Vitamin B2, 8.4 times more Vitamin B3, 2.9 times more Vitamin B5, 3.9 times more Vitamin B6, 7.1 times more Vitamin B9 and more Vitamin C than Canned Large Lima Beans.
• 7 ounces of Canned Large Lima Beans have insufficient amounts of Vitamin B3 and Vitamin C
• Both Canned Large Lima 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 Canned Large Lima Beans vs Lupins:

• 7 ounces of Canned Large Lima Beans have 22.4 times more Sodium and 7.4 times more Water than Lupins.
• While 7 oz of Raw Lupins contain 8.4 times more Calcium, 5.7 times more Copper, 2.4 times more Iron, 5.1 times more Magnesium, 6.6 times more Manganese, 5.9 times more Phosphorus, 4.6 times more Potassium, 1.8 times more Selenium and 7.3 times more Zinc than Canned Large Lima Beans.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Lupins contain 4.7 times more Energy, 57.3 times more Fat, 29.6 times more Saturated Fat, 19.4 times more Omega 3, 38.4 times more Omega 6, 2.7 times more Carbohydrate, 3.9 times more Fiber and 7.3 times more Protein than Canned Large Lima Beans.
• 7 ounces of Canned Large Lima Beans provide inadequate amounts of Omega 3 and Omega 6