Comparing Nutrients in 100 grams Boiled Thin Seeded Lima Beans VS Lupins

Macros Ratio

	Protein	Fat	Carbs
Boiled Thin Seeded Lima Beans	25%	3%	72%
Lupins	37%	22%	41%

Macro Nutrients

	Boiled Thin Seeded Lima Beans	Lupins	Recommended Dietary Allowance
Energy	4.34% 126kcal	12.8% 371kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	10% 9.74g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.088g	3.6% 1.16g	32g per day for Men 19-50 years
Omega 3	3.25% 0.052g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	0.69% 0.12g	11.7% 2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.3g	31% 40.4g	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	20.3% 7.7g	49.7% 19g	38g per day for Men 19-50 years
Protein	14.4% 8.04g	64.6% 36g	56g per day for Men 19-50 years

Vitamins

	Boiled Thin Seeded Lima Beans	Lupins	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.4% 0.16mg	53.3% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.23% 0.055mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.13% 0.66mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.44% 0.47mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6% 0.078mg	27.5% 0.36mg	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	37.5% 150μg	88.8% 355μg	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	0% 0mg	5.33% 4.8mg	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 Thin Seeded Lima Beans	Lupins	Recommended Dietary Allowance
Calcium	2.9% 29mg	17.6% 176mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	114% 1.02mg	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	30% 2.4mg	54.5% 4.36mg	8mg per day for Men 19-50 years
Magnesium	12.6% 53mg	47% 198mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.59mg	104% 2.4mg	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	18% 127mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	11.8% 401mg	29.8% 1013mg	3400mg per day for Men 19-50 years
Selenium	8.9% 4.9μg	15% 8.2μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	1% 15mg	1500mg per day for Men 19-50 years
Zinc	9.36% 1.03mg	43% 4.75mg	11mg per day for Men 19-50 years
Water	1.8% 67g	0.28% 10.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Thin Seeded Lima Beans vs Lupins:

• Raw Lupins contain 4 times more Vitamin B1, 4 times more Vitamin B2, 3.3 times more Vitamin B3, 1.6 times more Vitamin B5, 4.6 times more Vitamin B6, 2.4 times more Vitamin B9 and more Vitamin C than Boiled Thin Seeded Lima Beans.
• Both Boiled Thin Seeded Lima Beans as well as Raw Lupins have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Thin Seeded Lima Beans vs Lupins:

• Boiled Thin Seeded Lima Beans have 6.4 times more Water than Raw Lupins.
• While Raw Lupins contain 6.1 times more Calcium, 4.8 times more Copper, 1.8 times more Iron, 3.7 times more Magnesium, 4.1 times more Manganese, 3.5 times more Phosphorus, 2.5 times more Potassium, 1.7 times more Selenium, 5 times more Sodium and 4.6 times more Zinc than Boiled Thin Seeded Lima Beans.

Comparison of macro-nutrients per 100 grams:

• Raw Lupins contain 2.9 times more Energy, 25.6 times more Fat, 13.1 times more Saturated Fat, 8.6 times more Omega 3, 17.1 times more Omega 6, 1.7 times more Carbohydrate, 2.5 times more Fiber and 4.5 times more Protein than Boiled Thin Seeded Lima Beans.
• Both Boiled Thin Seeded Lima Beans as well as Raw Lupins have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.