Comparing Nutrients in 100 grams Boiled Lupins VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Boiled Lupins	49%	21%	30%
Potato Skin	17%	1%	82%

Macro Nutrients

	Boiled Lupins	Potato Skin	Recommended Dietary Allowance
Energy	4.1% 119kcal	2% 58kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.92g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	8.38% 0.13g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.6g	0.19% 0.032g	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	9.57% 12.4g	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	7.37% 2.8g	6.58% 2.5g	38g per day for Men 19-50 years
Protein	28% 15.6g	4.6% 2.57g	56g per day for Men 19-50 years

Vitamins

	Boiled Lupins	Potato Skin	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	1.75% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.08% 0.053mg	2.92% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.1% 0.5mg	6.46% 1.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.76% 0.19mg	6.04% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.69% 0.009mg	18.4% 0.24mg	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	4.25% 17μg	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	12.7% 11.4mg	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	Potato Skin	Recommended Dietary Allowance
Calcium	5.1% 51mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	25.7% 0.23mg	47% 0.42mg	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	40.5% 3.24mg	8mg per day for Men 19-50 years
Magnesium	13% 54mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	29.4% 0.68mg	26% 0.6mg	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	5.43% 38mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	12% 413mg	3400mg per day for Men 19-50 years
Selenium	4.73% 2.6μg	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	12.5% 1.38mg	3.2% 0.35mg	11mg per day for Men 19-50 years
Water	1.92% 71g	2.25% 83.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Lupins VS Potato Skin per 100 g

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

Lets compare vitamin content per 100 grams of Boiled Lupins vs Potato Skin:

• 100 grams of Boiled Lupins have 6.4 times more Vitamin B1, 1.4 times more Vitamin B2 and 3.5 times more Vitamin B9 than Potato Skin.
• While 100 g of Raw Potato Skin contain 2.1 times more Vitamin B3, 1.6 times more Vitamin B5, 26.6 times more Vitamin B6 and 10.4 times more Vitamin C than Boiled Lupins.
• 100 grams of Boiled Lupins have insufficient amounts of Vitamin B6 and Vitamin C
• 100 grams of Potato Skin have insufficient amounts of Vitamin B1
• Both Boiled Lupins as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Lupins vs Potato Skin:

• 100 grams of Boiled Lupins have 1.7 times more Calcium, 2.3 times more Magnesium, 3.4 times more Phosphorus, 8.7 times more Selenium and 3.9 times more Zinc than Potato Skin.
• While 100 g of Raw Potato Skin contain 1.8 times more Copper, 2.7 times more Iron and 1.7 times more Potassium than Boiled Lupins.
• Both Boiled Lupins and Potato Skin contain similar levels of Manganese per 100 grams.
• 100 grams of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Lupins have 2.1 times more Energy, 29.2 times more Fat, 13.4 times more Omega 3, 18.7 times more Omega 6 and 6.1 times more Protein than Potato Skin.
• While 100 g of Raw Potato Skin contain 1.3 times more Carbohydrate than Boiled Lupins.
• Both Boiled Lupins and Potato Skin offer comparable quantities of Fiber per 100 grams.
• 100 grams of Potato Skin provide inadequate amounts of Omega 3 and Omega 6