Comparing Nutrients in 100 grams Boiled Lupins VS Canned Large Lima Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Lupins	49%	21%	30%
Canned Large Lima Beans	24%	2%	74%

Macro Nutrients

	Boiled Lupins	Canned Large Lima Beans	Recommended Dietary Allowance
Energy	4.1% 119kcal	2.72% 79kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.92g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.12% 0.039g	32g per day for Men 19-50 years
Omega 3	8.38% 0.13g	1.44% 0.023g	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.6g	0.31% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.6% 9.9g	11.5% 15g	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	12.6% 4.8g	38g per day for Men 19-50 years
Protein	28% 15.6g	8.8% 4.93g	56g per day for Men 19-50 years

Vitamins

	Boiled Lupins	Canned Large Lima Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	4.6% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.08% 0.053mg	2.6% 0.034mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.1% 0.5mg	1.63% 0.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.76% 0.19mg	5.18% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.69% 0.009mg	7% 0.091mg	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	12.5% 50μg	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	0% 0mg	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	Canned Large Lima Beans	Recommended Dietary Allowance
Calcium	5.1% 51mg	2.1% 21mg	1000mg per day for Men 19-50 years
Copper	25.7% 0.23mg	20% 0.18mg	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	22.6% 1.8mg	8mg per day for Men 19-50 years
Magnesium	13% 54mg	9.3% 39mg	420mg per day for Men 19-50 years
Manganese	29.4% 0.68mg	15.8% 0.36mg	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	10.6% 74mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	6.47% 220mg	3400mg per day for Men 19-50 years
Selenium	4.73% 2.6μg	8.2% 4.5μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	22.4% 336mg	1500mg per day for Men 19-50 years
Zinc	12.5% 1.38mg	5.9% 0.65mg	11mg per day for Men 19-50 years
Water	1.92% 71g	2.1% 77g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Lupins VS Canned Large Lima Beans per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Lupins versus 100 g of Canned Large Lima Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Lupins vs Canned Large Lima Beans:

• 100 grams of Boiled Lupins have 2.4 times more Vitamin B1, 1.6 times more Vitamin B2 and 1.9 times more Vitamin B3 than Canned Large Lima Beans.
• While 100 g of Canned Large Lima Beans contain 1.4 times more Vitamin B5 and 10.1 times more Vitamin B6 than Boiled Lupins.
• Both Boiled Lupins and Canned Large Lima Beans provide similar amounts of Vitamin B9 per 100 grams.
• 100 grams of Boiled Lupins have insufficient amounts of Vitamin B6
• 100 grams of Canned Large Lima Beans have insufficient amounts of Vitamin B3
• Both Boiled Lupins as well as Canned Large Lima Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Lupins vs Canned Large Lima Beans:

• 100 grams of Boiled Lupins have 2.4 times more Calcium, 1.3 times more Copper, 1.4 times more Magnesium, 1.9 times more Manganese, 1.7 times more Phosphorus and 2.1 times more Zinc than Canned Large Lima Beans.
• While 100 g of Canned Large Lima Beans contain 1.5 times more Iron, 1.7 times more Selenium and 84 times more Sodium than Boiled Lupins.
• Both Boiled Lupins and Canned Large Lima Beans contain similar levels of Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Lupins have 1.5 times more Energy, 17.2 times more Fat, 5.8 times more Omega 3, 11.5 times more Omega 6 and 3.2 times more Protein than Canned Large Lima Beans.
• While 100 g of Canned Large Lima Beans contain 1.5 times more Carbohydrate and 1.7 times more Fiber than Boiled Lupins.
• 100 grams of Canned Large Lima Beans provide inadequate amounts of Omega 3 and Omega 6