Comparing Nutrients in 100 calories Boiled Lupins VS Cooked Chopped Frozen Broccoli

Weight per 100 calories

• Boiled Lupins: 84g
• Cooked Chopped Frozen Broccoli: 357g

Boiled Lupins have 4.3 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has average energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 100 calories - Boiled Lupins or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Boiled Lupins	49%	21%	30%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Boiled Lupins	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.53% 2.45g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	7.04% 0.11g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	2.95% 0.5g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.4% 8.3g	14.7% 19g	130g per day for Men 19-50 years
Sugars	NA	7.24% 5.25g	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	6.2% 2.35g	28% 10.7g	38g per day for Men 19-50 years
Protein	23.4% 13g	19.8% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled Lupins	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	20.2% 182μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.4% 0.11mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.43% 0.045mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.6% 0.42mg	10.2% 1.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.16% 0.16mg	19.6% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.58% 0.008mg	35.7% 0.46mg	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	12.4% 49.6μg	50% 200μg	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	1.03% 0.92mg	159% 143mg	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	31.4% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	262% 315μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lupins	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	4.3% 43mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	13.5% 0.12mg	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	12.6% 1mg	27.2% 2.18mg	8mg per day for Men 19-50 years
Magnesium	11% 45.4mg	11% 46.4mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	34.6% 0.8mg	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	15.4% 108mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	6.06% 206mg	15% 507mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	4.55% 2.5μg	55μg per day for Men 19-50 years
Sodium	0.22% 3.36mg	2.6% 39.3mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.16mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	1.6% 59.7g	8.76% 324g	3700g per day for Men 19-50 years

Boiled Lupins VS Cooked Chopped Frozen Broccoli Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Lupins or Cooked Chopped Frozen Broccoli?

Lets compare vitamin content per 100 calories of Boiled Lupins vs Cooked Chopped Frozen Broccoli:

• 100 kcal of Boiled Chopped Frozen Broccoli contain more Vitamin A, 1.7 times more Vitamin B1, 6.5 times more Vitamin B2, 3.9 times more Vitamin B3, 6.2 times more Vitamin B5, 61.4 times more Vitamin B6, 4 times more Vitamin B9 and 154.9 times more Vitamin C than Boiled Lupins.
• 100 calories of Boiled Lupins have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C
• Both Boiled Lupins as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Boiled Lupins vs Cooked Chopped Frozen Broccoli:

• 100 calories of Boiled Lupins have 1.6 times more Copper than Cooked Chopped Frozen Broccoli.
• While 100 kcal of Boiled Chopped Frozen Broccoli contain 2.8 times more Calcium, 2.2 times more Iron, 1.4 times more Manganese, 1.6 times more Phosphorus, 2.5 times more Potassium, 11.7 times more Sodium and 5.4 times more Water than Boiled Lupins.
• Both Boiled Lupins and Cooked Chopped Frozen Broccoli contain similar levels of Magnesium, Selenium and Zinc per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled Lupins have 5.7 times more Fat and 10.8 times more Omega 6 than Cooked Chopped Frozen Broccoli.
• While 100 kcal of Boiled Chopped Frozen Broccoli contain 1.3 times more Omega 3, 2.3 times more Carbohydrate and 4.6 times more Fiber than Boiled Lupins.
• Both Boiled Lupins and Cooked Chopped Frozen Broccoli offer comparable quantities of Energy and Protein per 100 calories.
• 100 calories of Cooked Chopped Frozen Broccoli provide inadequate amounts of Omega 6