Comparing Nutrients in 7 ounces Lupins VS Boiled Lupins

Macros Ratio

	Protein	Fat	Carbs
Lupins	37%	22%	41%
Boiled Lupins	49%	21%	30%

Macro Nutrients

	Lupins	Boiled Lupins	Recommended Dietary Allowance
Energy	25.4% 736kcal	8.14% 236kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.3g	5.97% 5.8g	97g per day for Men 19-50 years
Saturated Fat	7.17% 2.3g	2.15% 0.69g	32g per day for Men 19-50 years
Omega 3	55.3% 0.89g	16.6% 0.27g	1.6g per day for Men 19-50 years
Omega 6	23.3% 3.96g	6.97% 1.2g	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	15% 19.6g	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	99% 37.5g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	128% 71.8g	55% 31g	56g per day for Men 19-50 years

Vitamins

	Lupins	Boiled Lupins	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	22% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.6% 0.44mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.35mg	6.14% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.8% 1.5mg	7.46% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.5% 0.71mg	1.37% 0.018mg	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	29.3% 117μg	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	2.43% 2.2mg	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

	Lupins	Boiled Lupins	Recommended Dietary Allowance
Calcium	35% 349mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	225% 2.03mg	51% 0.46mg	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	29.8% 2.4mg	8mg per day for Men 19-50 years
Magnesium	94% 393mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	206% 4.73mg	58.3% 1.34mg	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	36.3% 254mg	700mg per day for Men 19-50 years
Potassium	59% 2010mg	14.3% 486mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	9.4% 5.16μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	85.7% 9.43mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	0.56% 20.7g	3.8% 141g	3700g per day for Men 19-50 years

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

• Raw Lupins have 4.8 times more Vitamin B1, 4.2 times more Vitamin B2, 4.4 times more Vitamin B3, 4 times more Vitamin B5, 39.7 times more Vitamin B6, 6 times more Vitamin B9 and 4.4 times more Vitamin C than Boiled Lupins.
• Both Raw Lupins as well as Boiled Lupins have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Lupins vs Boiled Lupins:

• Raw Lupins have 3.5 times more Calcium, 4.4 times more Copper, 3.6 times more Iron, 3.7 times more Magnesium, 3.5 times more Manganese, 3.4 times more Phosphorus, 4.1 times more Potassium, 3.2 times more Selenium, 3.8 times more Sodium and 3.4 times more Zinc than Boiled Lupins.
• While Boiled Lupins contain 6.8 times more Water than Raw Lupins.

Comparison of macro-nutrients per 7 ounces:

• Raw Lupins have 3.1 times more Energy, 3.3 times more Fat, 3.3 times more Saturated Fat, 3.3 times more Omega 3, 3.3 times more Omega 6, 4.1 times more Carbohydrate, 6.8 times more Fiber and 2.3 times more Protein than Boiled Lupins.
• Both Raw Lupins as well as Boiled Lupins have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.