Comparing Nutrients in 7 ounces Boiled Large Lima Beans VS Lupins

Macros Ratio

	Protein	Fat	Carbs
Boiled Large Lima Beans	26%	3%	71%
Lupins	37%	22%	41%

Macro Nutrients

	Boiled Large Lima Beans	Lupins	Recommended Dietary Allowance
Energy	7.87% 228kcal	25.4% 736kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	20% 19.3g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	7.17% 2.3g	32g per day for Men 19-50 years
Omega 3	6.45% 0.1g	55.3% 0.89g	1.6g per day for Men 19-50 years
Omega 6	1.38% 0.23g	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	32% 41.4g	61.6% 80g	130g per day for Men 19-50 years
Sugars	7.94% 5.75g	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	36.6% 14g	99% 37.5g	38g per day for Men 19-50 years
Protein	27.6% 15.5g	128% 71.8g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	26.6% 0.32mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	33.6% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	27% 4.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.84mg	29.8% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.6% 0.32mg	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	41% 165μg	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	2.4% 0.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Large Lima Beans	Lupins	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	35% 349mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	225% 2.03mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	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	59.3% 4.74mg	108% 8.65mg	8mg per day for Men 19-50 years
Magnesium	20.3% 85.3mg	94% 393mg	420mg per day for Men 19-50 years
Manganese	44.5% 1.02mg	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	31.5% 220mg	125% 873mg	700mg per day for Men 19-50 years
Potassium	29.7% 1008mg	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	0.26% 3.97mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	17% 1.9mg	85.7% 9.43mg	11mg per day for Men 19-50 years
Water	3.74% 138g	0.56% 20.7g	3700g per day for Men 19-50 years

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

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

• 7 oz of Raw Lupins contain 4 times more Vitamin B1, 4 times more Vitamin B2, 5.2 times more Vitamin B3, 1.8 times more Vitamin B5, 2.2 times more Vitamin B6, 4.3 times more Vitamin B9 and more Vitamin C than Boiled Large Lima Beans.
• 7 ounces of Boiled Large Lima Beans have insufficient amounts of Vitamin C
• Both Boiled 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 Boiled Large Lima Beans vs Lupins:

• 7 oz of Raw Lupins contain 10.4 times more Calcium, 4.3 times more Copper, 1.8 times more Iron, 4.6 times more Magnesium, 4.6 times more Manganese, 4 times more Phosphorus, 2 times more Potassium, 1.8 times more Selenium and 5 times more Zinc than Boiled Large Lima Beans.
• 7 ounces of Boiled Large Lima Beans lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Lupins contain 3.2 times more Energy, 25.6 times more Fat, 13 times more Saturated Fat, 8.6 times more Omega 3, 16.9 times more Omega 6, 1.9 times more Carbohydrate, 2.7 times more Fiber and 4.6 times more Protein than Boiled Large Lima Beans.
• 7 ounces of Boiled Large Lima Beans provide inadequate amounts of Omega 6