Comparing Nutrients in 100 grams Boiled Lupins VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Boiled Lupins	49%	21%	30%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Boiled Lupins	Tomato Paste	Recommended Dietary Allowance
Energy	4.1% 119kcal	2.83% 82kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.92g	0.48% 0.47g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.31% 0.1g	32g per day for Men 19-50 years
Omega 3	8.38% 0.13g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.6g	0.89% 0.15g	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	14.5% 19g	130g per day for Men 19-50 years
Sugars	NA	16.8% 12g	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	8.07% 5.85g	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	% 5.75g	g per day for Men 19-50 years
Sucrose	NA	% 0.3g	g per day for Men 19-50 years
Fiber	7.37% 2.8g	10.8% 4.1g	38g per day for Men 19-50 years
Protein	28% 15.6g	7.7% 4.32g	56g per day for Men 19-50 years

Vitamins

	Boiled Lupins	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.44% 76μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	5% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.08% 0.053mg	11.8% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.1% 0.5mg	19.2% 3.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.76% 0.19mg	2.84% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.69% 0.009mg	16.6% 0.22mg	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	3% 12μg	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	24.3% 22mg	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	28.7% 4.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.5% 11.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lupins	Tomato Paste	Recommended Dietary Allowance
Calcium	5.1% 51mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	25.7% 0.23mg	40.6% 0.37mg	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	37.3% 2.98mg	8mg per day for Men 19-50 years
Magnesium	13% 54mg	10% 42mg	420mg per day for Men 19-50 years
Manganese	29.4% 0.68mg	13% 0.3mg	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	12% 83mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	30% 1014mg	3400mg per day for Men 19-50 years
Selenium	4.73% 2.6μg	9.64% 5.3μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	12.5% 1.38mg	5.73% 0.63mg	11mg per day for Men 19-50 years
Water	1.92% 71g	2% 73.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Lupins VS Tomato Paste per 100 g

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

Lets compare vitamin content per 100 grams of Boiled Lupins vs Tomato Paste:

• 100 grams of Boiled Lupins have 2.2 times more Vitamin B1, 1.3 times more Vitamin B5 and 4.9 times more Vitamin B9 than Tomato Paste.
• While 100 g of Canned Tomato Paste contain more Vitamin A, 2.9 times more Vitamin B2, 6.2 times more Vitamin B3, 24 times more Vitamin B6 and 19.9 times more Vitamin C than Boiled Lupins.
• 100 grams of Boiled Lupins have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C
• Both Boiled Lupins as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Lupins vs Tomato Paste:

• 100 grams of Boiled Lupins have 1.4 times more Calcium, 1.3 times more Magnesium, 2.2 times more Manganese, 1.5 times more Phosphorus and 2.2 times more Zinc than Tomato Paste.
• While 100 g of Canned Tomato Paste contain 1.6 times more Copper, 2.5 times more Iron, 4.1 times more Potassium, 2 times more Selenium and 14.8 times more Sodium than Boiled Lupins.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Lupins have 1.5 times more Energy, 6.2 times more Fat, 19.1 times more Omega 3, 3.9 times more Omega 6 and 3.6 times more Protein than Tomato Paste.
• While 100 g of Canned Tomato Paste contain 1.9 times more Carbohydrate and 1.5 times more Fiber than Boiled Lupins.
• 100 grams of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6