Comparing Nutrients in 7 ounces Boiled Mothbeans VS Boiled Lupins

Macros Ratio

	Protein	Fat	Carbs
Boiled Mothbeans	26%	4%	70%
Boiled Lupins	49%	21%	30%

Macro Nutrients

	Boiled Mothbeans	Boiled Lupins	Recommended Dietary Allowance
Energy	8% 232kcal	8.14% 236kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	5.97% 5.8g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.25g	2.15% 0.69g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	16.6% 0.27g	1.6g per day for Men 19-50 years
Omega 6	1.93% 0.33g	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	32% 41.6g	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	NA	14.6% 5.56g	38g per day for Men 19-50 years
Protein	27.7% 15.5g	55% 31g	56g per day for Men 19-50 years

Vitamins

	Boiled Mothbeans	Boiled Lupins	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.5% 0.25mg	22% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.046mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.3% 1.33mg	6.14% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.5% 0.78mg	7.46% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	71% 284μg	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	2.2% 2mg	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

	Boiled Mothbeans	Boiled Lupins	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	36% 0.33mg	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	78% 6.23mg	29.8% 2.4mg	8mg per day for Men 19-50 years
Magnesium	49% 206mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	45.5% 1.05mg	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	42.5% 298mg	36.3% 254mg	700mg per day for Men 19-50 years
Potassium	17.7% 603mg	14.3% 486mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	9.4% 5.16μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.17mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	3.7% 137g	3.8% 141g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Mothbeans VS Boiled Lupins per 7 oz

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

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

• 7 ounces of Boiled Mothbeans have 1.3 times more Vitamin B3, 2.1 times more Vitamin B5, 10.3 times more Vitamin B6 and 2.4 times more Vitamin B9 than Boiled Lupins.
• While 7 oz of Boiled Lupins contain 2.3 times more Vitamin B2 than Boiled Mothbeans.
• Both Boiled Mothbeans and Boiled Lupins provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Boiled Mothbeans have insufficient amounts of Vitamin B2
• 7 ounces of Boiled Lupins have insufficient amounts of Vitamin B6
• Both Boiled Mothbeans as well as Boiled Lupins have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Mothbeans vs Boiled Lupins:

• 7 ounces of Boiled Mothbeans have 2.6 times more Iron, 1.9 times more Magnesium and 1.2 times more Potassium than Boiled Lupins.
• While 7 oz of Boiled Lupins contain 17 times more Calcium, 1.4 times more Copper, 1.3 times more Manganese and 2.3 times more Zinc than Boiled Mothbeans.
• Both Boiled Mothbeans and Boiled Lupins contain similar levels of Phosphorus and Selenium per seven ounces.
• 7 ounces of Boiled Mothbeans lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Mothbeans have 2.1 times more Carbohydrate than Boiled Lupins.
• While 7 oz of Boiled Lupins contain 5.3 times more Fat, 1.5 times more Omega 3, 3.6 times more Omega 6 and 2 times more Protein than Boiled Mothbeans.
• Both Boiled Mothbeans and Boiled Lupins offer comparable quantities of Energy per seven ounces.
• 7 ounces of Boiled Mothbeans provide inadequate amounts of Omega 6