Comparing Nutrients in 100 grams Boiled California Red Kidney Beans VS Boiled Lupins

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Boiled Lupins	49%	21%	30%

Macro Nutrients

	Boiled California Red Kidney Beans	Boiled Lupins	Recommended Dietary Allowance
Energy	4.28% 124kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	0.093% 0.09g	3% 2.92g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	8.38% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	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	17.2% 22.4g	7.6% 9.9g	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	24.5% 9.3g	7.37% 2.8g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	28% 15.6g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Boiled Lupins	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.8% 0.13mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.77% 0.062mg	4.08% 0.053mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.38% 0.54mg	3.1% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.38% 0.22mg	3.76% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8% 0.1mg	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	18.5% 74μg	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	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 California Red Kidney Beans	Boiled Lupins	Recommended Dietary Allowance
Calcium	6.6% 66mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	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	37.3% 2.98mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	11.4% 48mg	13% 54mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	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	19.6% 137mg	18.3% 128mg	700mg per day for Men 19-50 years
Potassium	12.3% 419mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	4.73% 2.6μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	12.5% 1.38mg	11mg per day for Men 19-50 years
Water	1.8% 67g	1.92% 71g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Boiled Lupins per 100 g

Compare the macro and micronutrient content in 100 g of Boiled California Red 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 Boiled California Red Kidney Beans vs Boiled Lupins:

• 100 grams of Boiled California Red Kidney Beans have 11.6 times more Vitamin B6 and 1.3 times more Vitamin B9 than Boiled Lupins.
• Both Boiled California Red Kidney Beans and Boiled Lupins provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5 per 100 grams.
• 100 grams of Boiled Lupins have insufficient amounts of Vitamin B6
• Both Boiled California Red Kidney Beans as well as Boiled Lupins have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

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

• 100 grams of Boiled California Red Kidney Beans have 1.3 times more Calcium, 1.3 times more Copper, 2.5 times more Iron and 1.7 times more Potassium than Boiled Lupins.
• While 100 g of Boiled Lupins contain 2.1 times more Manganese, 2.2 times more Selenium and 1.6 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Boiled Lupins contain similar levels of Magnesium and Phosphorus per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled California Red Kidney Beans have 2.3 times more Carbohydrate and 3.3 times more Fiber than Boiled Lupins.
• While 100 g of Boiled Lupins contain 32.4 times more Fat, 4.2 times more Omega 3, 29.9 times more Omega 6 and 1.7 times more Protein than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Boiled Lupins offer comparable quantities of Energy per 100 grams.
• 100 grams of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6