Comparing Nutrients in 7 ounces Lupins VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Lupins	37%	22%	41%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Lupins	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	25.4% 736kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.3g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	7.17% 2.3g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	55.3% 0.89g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	23.3% 3.96g	383% 65g	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	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	NA	7.47% 5.4g	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	58% 22g	38g per day for Men 19-50 years
Protein	128% 71.8g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Lupins	Roasted Sunflower Seeds	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	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.35mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.8% 1.5mg	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.5% 0.71mg	123% 1.6mg	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	118% 470μg	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	3.1% 2.78mg	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	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lupins	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	35% 349mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	225% 2.03mg	404% 3.63mg	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	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	94% 393mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	206% 4.73mg	182% 4.2mg	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	327% 2292mg	700mg per day for Men 19-50 years
Potassium	59% 2010mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	85.7% 9.43mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	0.56% 20.7g	0.064% 2.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Lupins VS Roasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Lupins versus 7 oz of Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Lupins vs Roasted Sunflower Seeds:

• 7 ounces of Lupins have 6 times more Vitamin B1, 1.5 times more Vitamin B9 and 3.4 times more Vitamin C than Roasted Sunflower Seeds.
• While 7 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 3.2 times more Vitamin B3, 9.4 times more Vitamin B5 and 2.3 times more Vitamin B6 than Raw Lupins.
• Both Lupins and Roasted Sunflower Seeds provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Raw Lupins as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Lupins vs Roasted Sunflower Seeds:

• 7 ounces of Lupins have 2.5 times more Calcium and 1.5 times more Magnesium than Roasted Sunflower Seeds.
• While 7 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 1.8 times more Copper, 2.6 times more Phosphorus and 9.7 times more Selenium than Raw Lupins.
• Both Lupins and Roasted Sunflower Seeds contain similar levels of Iron, Manganese, Potassium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Lupins have 6.5 times more Omega 3, 1.7 times more Carbohydrate, 1.7 times more Fiber and 1.9 times more Protein than Roasted Sunflower Seeds.
• While 7 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Energy, 5.1 times more Fat, 4.5 times more Saturated Fat and 16.4 times more Omega 6 than Raw Lupins.