Comparing Nutrients in 7 ounces Lupins VS Thin Seeded Lima Beans

Macros Ratio

	Protein	Fat	Carbs
Lupins	37%	22%	41%
Thin Seeded Lima Beans	24%	2%	74%

Macro Nutrients

	Lupins	Thin Seeded Lima Beans	Recommended Dietary Allowance
Energy	25.4% 736kcal	23% 665kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.3g	1.9% 1.85g	97g per day for Men 19-50 years
Saturated Fat	7.17% 2.3g	1.36% 0.43g	32g per day for Men 19-50 years
Omega 3	55.3% 0.89g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	23.3% 3.96g	3.4% 0.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.6% 80g	96% 125g	130g per day for Men 19-50 years
Sugars	NA	22.8% 16.5g	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	99% 37.5g	108% 41g	38g per day for Men 19-50 years
Protein	128% 71.8g	73% 41g	56g per day for Men 19-50 years

Vitamins

	Lupins	Thin Seeded Lima Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	95% 1.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.6% 0.44mg	33.3% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.35mg	21.2% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.8% 1.5mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.5% 0.71mg	50% 0.65mg	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	176% 704μg	198% 794μg	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	10.6% 9.53mg	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	9.26% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.76% 11.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lupins	Thin Seeded Lima Beans	Recommended Dietary Allowance
Calcium	35% 349mg	16% 161mg	1000mg per day for Men 19-50 years
Copper	225% 2.03mg	147% 1.3mg	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	108% 8.65mg	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	94% 393mg	89% 373mg	420mg per day for Men 19-50 years
Manganese	206% 4.73mg	145% 3.35mg	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	125% 873mg	105% 734mg	700mg per day for Men 19-50 years
Potassium	59% 2010mg	82% 2784mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	85.7% 9.43mg	47% 5.16mg	11mg per day for Men 19-50 years
Water	0.56% 20.7g	0.65% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: Lupins VS Thin Seeded Lima Beans per 7 oz

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

Lets compare vitamin content per 7 ounces of Lupins vs Thin Seeded Lima Beans:

• 7 ounces of Lupins have 1.3 times more Vitamin B3 and more Vitamin C than Thin Seeded Lima Beans.
• While 7 oz of Raw Thin Seeded Lima Beans contain 1.7 times more Vitamin B5 than Raw Lupins.
• Both Lupins and Thin Seeded Lima Beans provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Thin Seeded Lima Beans have insufficient amounts of Vitamin C
• Both Raw Lupins as well as Raw Thin Seeded Lima Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Lupins vs Thin Seeded Lima Beans:

• 7 ounces of Lupins have 2.2 times more Calcium, 1.5 times more Copper, 1.4 times more Manganese and 1.8 times more Zinc than Thin Seeded Lima Beans.
• While 7 oz of Raw Thin Seeded Lima Beans contain 1.4 times more Iron and 1.4 times more Potassium than Raw Lupins.
• Both Lupins and Thin Seeded Lima Beans contain similar levels of Magnesium, Phosphorus and Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Lupins have 10.5 times more Fat, 5.3 times more Saturated Fat, 3.5 times more Omega 3, 6.8 times more Omega 6 and 1.8 times more Protein than Thin Seeded Lima Beans.
• While 7 oz of Raw Thin Seeded Lima Beans contain 1.6 times more Carbohydrate than Raw Lupins.
• Both Lupins and Thin Seeded Lima Beans offer comparable quantities of Energy and Fiber per seven ounces.
• 7 ounces of Thin Seeded Lima Beans provide inadequate amounts of Omega 6