Comparing Nutrients in 7 ounces Lupins VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Lupins	37%	22%	41%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Lupins	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	25.4% 736kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.3g	10.2% 9.9g	97g per day for Men 19-50 years
Saturated Fat	7.17% 2.3g	7.75% 2.48g	32g per day for Men 19-50 years
Omega 3	55.3% 0.89g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	23.3% 3.96g	2.97% 0.5g	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	36.6% 47.5g	130g per day for Men 19-50 years
Sugars	NA	0.57% 0.42g	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	0% 0g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 0.28g	g per day for Men 19-50 years
Fiber	99% 37.5g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	128% 71.8g	8.3% 4.64g	56g per day for Men 19-50 years

Vitamins

	Lupins	Frozen Crinkle Cut French Fried Potatoes 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	106% 1.27mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.6% 0.44mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.35mg	26.5% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.8% 1.5mg	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.5% 0.71mg	30% 0.39mg	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	15.4% 61.5μg	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	17% 15.3mg	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	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.47% 4.17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lupins	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	35% 349mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	225% 2.03mg	17% 0.15mg	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	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	94% 393mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	206% 4.73mg	13.5% 0.31mg	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	23% 161mg	700mg per day for Men 19-50 years
Potassium	59% 2010mg	22% 754mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	46% 693mg	1500mg per day for Men 19-50 years
Zinc	85.7% 9.43mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.56% 20.7g	3.6% 133g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Lupins vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Raw Lupins have 6 times more Vitamin B1, 5.9 times more Vitamin B2, 1.7 times more Vitamin B5, 1.8 times more Vitamin B6 and 11.5 times more Vitamin B9 than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.6 times more Vitamin C than Raw Lupins.
• Both Raw Lupins and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B3 per 7 oz.
• Both Raw Lupins as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Lupins vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Raw Lupins have 13.5 times more Calcium, 13.3 times more Copper, 7 times more Iron, 9.4 times more Magnesium, 15.2 times more Manganese, 5.4 times more Phosphorus, 2.7 times more Potassium, 16.4 times more Selenium and 14 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 23.3 times more Sodium and 6.4 times more Water than Raw Lupins.

Comparison of macro-nutrients per 7 ounces:

• Raw Lupins have 2.5 times more Energy, 2 times more Fat, 27.9 times more Omega 3, 7.9 times more Omega 6, 1.7 times more Carbohydrate, 9.5 times more Fiber and 15.5 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Raw Lupins and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Saturated Fat per 7 oz.
• Both Raw Lupins as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.