Comparing Nutrients in 7 ounces Boiled Lupins with Salt VS Boiled Large Lima Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Lupins with Salt	50%	21%	29%
Boiled Large Lima Beans with Salt	26%	3%	71%

Macro Nutrients

	Boiled Lupins with Salt	Boiled Large Lima Beans with Salt	Recommended Dietary Allowance
Energy	7.94% 230kcal	7.87% 228kcal	2900kcal per day for Men 19-50 years
Fat	5.97% 5.8g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	2.15% 0.69g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	16.6% 0.27g	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	6.97% 1.2g	1.38% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18.4g	32% 41.4g	130g per day for Men 19-50 years
Sugars	NA	7.94% 5.75g	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	14.6% 5.56g	36.6% 14g	38g per day for Men 19-50 years
Protein	55% 31g	27.6% 15.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Lupins with Salt	Boiled Large Lima Beans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.27mg	26.6% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.14% 0.98mg	5.22% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.46% 0.37mg	16.7% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.37% 0.018mg	24.6% 0.32mg	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	29.3% 117μg	41% 165μg	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	2.43% 2.2mg	0% 0mg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lupins with Salt	Boiled Large Lima Beans with Salt	Recommended Dietary Allowance
Calcium	10% 101mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	52% 0.47mg	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	29.8% 2.4mg	59.3% 4.74mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	58.3% 1.34mg	44.5% 1.02mg	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	36.3% 254mg	31.5% 220mg	700mg per day for Men 19-50 years
Potassium	14.3% 486mg	29.7% 1008mg	3400mg per day for Men 19-50 years
Selenium	9.4% 5.16μg	16.2% 8.93μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	31.5% 472mg	1500mg per day for Men 19-50 years
Zinc	25% 2.74mg	17% 1.9mg	11mg per day for Men 19-50 years
Water	3.8% 141g	3.74% 138g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Boiled Lupins with Salt versus 7 oz of Boiled Large Lima Beans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Lupins with Salt vs Boiled Large Lima Beans with Salt:

• 7 oz of Boiled Large Lima Beans with Salt contain 2.2 times more Vitamin B5, 17.9 times more Vitamin B6 and 1.4 times more Vitamin B9 than Boiled Lupins with Salt.
• Both Boiled Lupins with Salt and Boiled Large Lima Beans with Salt provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per seven ounces.
• 7 ounces of Boiled Lupins with Salt have insufficient amounts of Vitamin B6
• Both Boiled Lupins with Salt as well as Boiled Large Lima Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Lupins with Salt vs Boiled Large Lima Beans with Salt:

• 7 ounces of Boiled Lupins with Salt have 3 times more Calcium, 1.3 times more Magnesium, 1.3 times more Manganese and 1.5 times more Zinc than Boiled Large Lima Beans with Salt.
• While 7 oz of Boiled Large Lima Beans with Salt contain 2 times more Iron, 2.1 times more Potassium and 1.7 times more Selenium than Boiled Lupins with Salt.
• Both Boiled Lupins with Salt and Boiled Large Lima Beans with Salt contain similar levels of Copper, Phosphorus and Sodium per seven ounces.
• 7 ounces of Boiled Large Lima Beans with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Lupins with Salt have 7.7 times more Fat, 2.6 times more Omega 3, 5.1 times more Omega 6 and 2 times more Protein than Boiled Large Lima Beans with Salt.
• While 7 oz of Boiled Large Lima Beans with Salt contain 2.2 times more Carbohydrate and 2.5 times more Fiber than Boiled Lupins with Salt.
• Both Boiled Lupins with Salt and Boiled Large Lima Beans with Salt offer comparable quantities of Energy per seven ounces.
• 7 ounces of Boiled Large Lima Beans with Salt provide inadequate amounts of Omega 6