Comparing Nutrients in 100 grams Lupins VS Boiled Lupins

Macros Ratio

	Protein	Fat	Carbs
Lupins	37%	22%	41%
Boiled Lupins	49%	21%	30%

Macro Nutrients

	Lupins	Boiled Lupins	Recommended Dietary Allowance
Energy	12.8% 371kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.74g	3% 2.92g	97g per day for Men 19-50 years
Saturated Fat	3.6% 1.16g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	8.38% 0.13g	1.6g per day for Men 19-50 years
Omega 6	11.7% 2g	3.5% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40.4g	7.6% 9.9g	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	49.7% 19g	7.37% 2.8g	38g per day for Men 19-50 years
Protein	64.6% 36g	28% 15.6g	56g per day for Men 19-50 years

Vitamins

	Lupins	Boiled Lupins	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.3% 0.64mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	4.08% 0.053mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	3.1% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	3.76% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.5% 0.36mg	0.69% 0.009mg	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	88.8% 355μg	14.8% 59μg	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	5.33% 4.8mg	1.22% 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

	Lupins	Boiled Lupins	Recommended Dietary Allowance
Calcium	17.6% 176mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	114% 1.02mg	25.7% 0.23mg	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	54.5% 4.36mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	47% 198mg	13% 54mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	29.4% 0.68mg	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	63% 440mg	18.3% 128mg	700mg per day for Men 19-50 years
Potassium	29.8% 1013mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	15% 8.2μg	4.73% 2.6μg	55μg per day for Men 19-50 years
Sodium	1% 15mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	43% 4.75mg	12.5% 1.38mg	11mg per day for Men 19-50 years
Water	0.28% 10.4g	1.92% 71g	3700g per day for Men 19-50 years

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

• Raw Lupins have 4.8 times more Vitamin B1, 4.2 times more Vitamin B2, 4.4 times more Vitamin B3, 4 times more Vitamin B5, 39.7 times more Vitamin B6, 6 times more Vitamin B9 and 4.4 times more Vitamin C than Boiled Lupins.
• Both Raw Lupins as well as Boiled Lupins have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Lupins vs Boiled Lupins:

• Raw Lupins have 3.5 times more Calcium, 4.4 times more Copper, 3.6 times more Iron, 3.7 times more Magnesium, 3.5 times more Manganese, 3.4 times more Phosphorus, 4.1 times more Potassium, 3.2 times more Selenium, 3.8 times more Sodium and 3.4 times more Zinc than Boiled Lupins.
• While Boiled Lupins contain 6.8 times more Water than Raw Lupins.

Comparison of macro-nutrients per 100 grams:

• Raw Lupins have 3.1 times more Energy, 3.3 times more Fat, 3.3 times more Saturated Fat, 3.3 times more Omega 3, 3.3 times more Omega 6, 4.1 times more Carbohydrate, 6.8 times more Fiber and 2.3 times more Protein than Boiled Lupins.
• Both Raw Lupins as well as Boiled Lupins have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.