Comparing Nutrients in 100 calories Mothbeans VS Boiled Lupins

Weight per 100 calories

• Mothbeans: 29g
• Boiled Lupins: 84g

Mothbeans have 2.9 times more energy per 100g than Boiled Lupins. It has high energy density when compared to other foods. Boiled Lupins having average energy density.

Discover which food has more nutrients per 100 calories - Mothbeans or 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	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.48% 0.47g	2.53% 2.45g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	4.83% 0.077g	7.04% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	2.95% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.8% 18g	6.4% 8.3g	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	6.2% 2.35g	38g per day for Men 19-50 years
Protein	12% 6.7g	23.4% 13g	56g per day for Men 19-50 years

Vitamins

	Mothbeans	Boiled Lupins	Recommended Dietary Allowance
Vitamin A	0.065% 0.58μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	9.4% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.04% 0.027mg	3.43% 0.045mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	2.6% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.98% 0.45mg	3.16% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.2% 0.11mg	0.58% 0.008mg	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	47.3% 189μg	12.4% 49.6μg	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	1.3% 1.17mg	1.03% 0.92mg	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	4.37% 43.7mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	22.3% 0.2mg	21.6% 0.19mg	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	39.5% 3.16mg	12.6% 1mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	11% 45.4mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	24.7% 0.57mg	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	20.4% 143mg	15.4% 108mg	700mg per day for Men 19-50 years
Potassium	10.2% 347mg	6.06% 206mg	3400mg per day for Men 19-50 years
Selenium	4.35% 2.4μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	0.58% 8.75mg	0.22% 3.36mg	1500mg per day for Men 19-50 years
Zinc	5.1% 0.56mg	10.5% 1.16mg	11mg per day for Men 19-50 years
Water	0.076% 2.82g	1.6% 59.7g	3700g per day for Men 19-50 years

Mothbeans VS Boiled Lupins Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Mothbeans or Boiled Lupins?

Lets compare vitamin content per 100 calories of Mothbeans vs Boiled Lupins:

• 100 calories of Mothbeans have 1.5 times more Vitamin B1, 2 times more Vitamin B3, 2.8 times more Vitamin B5, 14.1 times more Vitamin B6 and 3.8 times more Vitamin B9 than Boiled Lupins.
• While 100 kcal of Boiled Lupins contain 1.7 times more Vitamin B2 than Raw Mothbeans.
• 100 calories of Boiled Lupins have insufficient amounts of Vitamin B6
• Both Raw Mothbeans as well as Boiled Lupins have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Mothbeans vs Boiled Lupins:

• 100 calories of Mothbeans have 3.1 times more Iron, 2.4 times more Magnesium, 1.3 times more Phosphorus and 1.7 times more Potassium than Boiled Lupins.
• While 100 kcal of Boiled Lupins contain 2.1 times more Zinc than Raw Mothbeans.
• Both Mothbeans and Boiled Lupins contain similar levels of Calcium, Copper, Manganese and Selenium per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Mothbeans have 2.2 times more Carbohydrate than Boiled Lupins.
• While 100 kcal of Boiled Lupins contain 5.2 times more Fat, 1.5 times more Omega 3, 3.5 times more Omega 6 and 2 times more Protein than Raw Mothbeans.
• Both Mothbeans and Boiled Lupins offer comparable quantities of Energy per 100 calories.
• 100 calories of Mothbeans provide inadequate amounts of Omega 6