Comparing Nutrients in 100 grams Boiled Lupins with Salt VS Boiled Mothbeans with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Lupins with Salt	50%	21%	29%
Boiled Mothbeans with Salt	26%	4%	70%

Macro Nutrients

	Boiled Lupins with Salt	Boiled Mothbeans with Salt	Recommended Dietary Allowance
Energy	4% 116kcal	4.03% 117kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.92g	0.57% 0.55g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.39% 0.12g	32g per day for Men 19-50 years
Omega 3	8.38% 0.13g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.6g	0.97% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.15% 9.3g	16% 21g	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	7.37% 2.8g	NA	38g per day for Men 19-50 years
Protein	28% 15.6g	14% 7.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Lupins with Salt	Boiled Mothbeans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.08% 0.053mg	1.77% 0.023mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.1% 0.5mg	4.18% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.76% 0.19mg	7.82% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.69% 0.009mg	7.15% 0.093mg	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	14.8% 59μg	35.8% 143μg	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	1.22% 1.1mg	1.1% 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 Lupins with Salt	Boiled Mothbeans with Salt	Recommended Dietary Allowance
Calcium	5.1% 51mg	0.3% 3mg	1000mg per day for Men 19-50 years
Copper	25.7% 0.23mg	18.2% 0.16mg	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	15% 1.2mg	39.3% 3.14mg	8mg per day for Men 19-50 years
Magnesium	13% 54mg	24.8% 104mg	420mg per day for Men 19-50 years
Manganese	29.4% 0.68mg	23% 0.53mg	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	18.3% 128mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	8.94% 304mg	3400mg per day for Men 19-50 years
Selenium	4.73% 2.6μg	5.1% 2.8μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	16.4% 246mg	1500mg per day for Men 19-50 years
Zinc	12.5% 1.38mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	1.92% 71g	1.87% 69.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Lupins with Salt vs Boiled Mothbeans with Salt:

• Boiled Lupins with Salt have 2.3 times more Vitamin B2 than Boiled Mothbeans with Salt.
• While Boiled Mothbeans with Salt contain 1.3 times more Vitamin B3, 2.1 times more Vitamin B5, 10.3 times more Vitamin B6 and 2.4 times more Vitamin B9 than Boiled Lupins with Salt.
• Both Boiled Lupins with Salt and Boiled Mothbeans with Salt have similar amounts of Vitamin B1 and Vitamin C per 100 g.
• Both Boiled Lupins with Salt as well as Boiled Mothbeans with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Lupins with Salt vs Boiled Mothbeans with Salt:

• Boiled Lupins with Salt have 17 times more Calcium, 1.4 times more Copper, 1.3 times more Manganese and 2.3 times more Zinc than Boiled Mothbeans with Salt.
• While Boiled Mothbeans with Salt contain 2.6 times more Iron and 1.9 times more Magnesium than Boiled Lupins with Salt.
• Both Boiled Lupins with Salt and Boiled Mothbeans with Salt have similar amounts of Phosphorus, Potassium, Selenium, Sodium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled Lupins with Salt have 5.3 times more Fat, 2.8 times more Saturated Fat, 1.5 times more Omega 3, 3.6 times more Omega 6 and 2 times more Protein than Boiled Mothbeans with Salt.
• While Boiled Mothbeans with Salt contain 2.3 times more Carbohydrate than Boiled Lupins with Salt.
• Both Boiled Lupins with Salt and Boiled Mothbeans with Salt have similar amounts of Energy per 100 g.
• Both Boiled Lupins with Salt as well as Boiled Mothbeans with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.