Comparing Nutrients in 100 grams Canned Kidney Beans VS Boiled Lupins

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Boiled Lupins	49%	21%	30%

Macro Nutrients

	Canned Kidney Beans	Boiled Lupins	Recommended Dietary Allowance
Energy	2.9% 84kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	3% 2.92g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	5.13% 0.082g	8.38% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.11g	3.5% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.5g	7.6% 9.9g	130g per day for Men 19-50 years
Sugars	2.55% 1.85g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.85g	NA	g per day for Men 19-50 years
Fiber	11.3% 4.3g	7.37% 2.8g	38g per day for Men 19-50 years
Protein	9.32% 5.2g	28% 15.6g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Boiled Lupins	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.67% 0.12mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	4.08% 0.053mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.57% 0.41mg	3.1% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.76% 0.14mg	3.76% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.7% 0.074mg	0.69% 0.009mg	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	9% 36μg	14.8% 59μg	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	1.33% 1.2mg	1.22% 1.1mg	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	0.13% 0.02mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Boiled Lupins	Recommended Dietary Allowance
Calcium	3.4% 34mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	25.7% 0.23mg	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	14.6% 1.17mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	13% 54mg	420mg per day for Men 19-50 years
Manganese	7.3% 0.17mg	29.4% 0.68mg	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	13% 90mg	18.3% 128mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	4.73% 2.6μg	55μg per day for Men 19-50 years
Sodium	19.7% 296mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	4.2% 0.46mg	12.5% 1.38mg	11mg per day for Men 19-50 years
Water	2.1% 78g	1.92% 71g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Boiled Lupins per 100 g

Compare the macro and micronutrient content in 100 g of Canned Kidney Beans versus 100 g of Boiled Lupins to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Kidney Beans vs Boiled Lupins:

• 100 grams of Canned Kidney Beans have 8.2 times more Vitamin B6 than Boiled Lupins.
• While 100 g of Boiled Lupins contain 1.4 times more Vitamin B5 and 1.6 times more Vitamin B9 than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Boiled Lupins provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 100 grams.
• 100 grams of Boiled Lupins have insufficient amounts of Vitamin B6
• Both Canned All Types Kidney Beans as well as Boiled Lupins have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Canned Kidney Beans vs Boiled Lupins:

• 100 grams of Canned Kidney Beans have 74 times more Sodium than Boiled Lupins.
• While 100 g of Boiled Lupins contain 1.5 times more Calcium, 1.7 times more Copper, 2 times more Magnesium, 4 times more Manganese, 1.4 times more Phosphorus, 2.9 times more Selenium and 3 times more Zinc than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Boiled Lupins contain similar levels of Iron and Potassium per 100 grams.
• 100 grams of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Canned Kidney Beans have 1.5 times more Carbohydrate and 1.5 times more Fiber than Boiled Lupins.
• While 100 g of Boiled Lupins contain 1.4 times more Energy, 4.9 times more Fat, 1.6 times more Omega 3, 5.6 times more Omega 6 and 3 times more Protein than Canned All Types Kidney Beans.
• 100 grams of Canned Kidney Beans provide inadequate amounts of Omega 6