Comparing Nutrients in 7 ounces Mothbeans VS Boiled Lupins

Macros Ratio

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

Macro Nutrients

	Mothbeans	Boiled Lupins	Recommended Dietary Allowance
Energy	23.5% 681kcal	8.14% 236kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	5.97% 5.8g	97g per day for Men 19-50 years
Saturated Fat	2.26% 0.72g	2.15% 0.69g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	16.6% 0.27g	1.6g per day for Men 19-50 years
Omega 6	5.66% 0.96g	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	94% 122g	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	81.3% 45.5g	55% 31g	56g per day for Men 19-50 years

Vitamins

	Mothbeans	Boiled Lupins	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.1mg	22% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.7% 5.56mg	6.14% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61% 3.06mg	7.46% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	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	322% 1288μg	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	8.8% 7.94mg	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

	Mothbeans	Boiled Lupins	Recommended Dietary Allowance
Calcium	29.8% 298mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	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	269% 21.5mg	29.8% 2.4mg	8mg per day for Men 19-50 years
Magnesium	180% 756mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	157% 3.6mg	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	139% 970mg	36.3% 254mg	700mg per day for Men 19-50 years
Potassium	69.5% 2363mg	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	3.97% 59.5mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	34.6% 3.8mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	0.52% 19.2g	3.8% 141g	3700g per day for Men 19-50 years

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

• Raw Mothbeans have 4.2 times more Vitamin B1, 1.7 times more Vitamin B2, 5.7 times more Vitamin B3, 8.2 times more Vitamin B5, 40.7 times more Vitamin B6, 11 times more Vitamin B9 and 3.6 times more Vitamin C than Boiled Lupins.
• Both Raw Mothbeans 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 Mothbeans vs Boiled Lupins:

• Raw Mothbeans have 2.9 times more Calcium, 3 times more Copper, 9 times more Iron, 7.1 times more Magnesium, 2.7 times more Manganese, 3.8 times more Phosphorus, 4.9 times more Potassium, 3.2 times more Selenium, 7.5 times more Sodium and 1.4 times more Zinc than Boiled Lupins.
• While Boiled Lupins contain 7.3 times more Water than Raw Mothbeans.

Comparison of macro-nutrients per 7 ounces:

• Raw Mothbeans have 2.9 times more Energy, 2 times more Omega 3, 6.2 times more Carbohydrate and 1.5 times more Protein than Boiled Lupins.
• While Boiled Lupins contain 1.8 times more Fat than Raw Mothbeans.
• Both Raw Mothbeans and Boiled Lupins have similar amounts of Saturated Fat and Omega 6 per 7 oz.
• Both Raw Mothbeans as well as Boiled Lupins have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.