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Nutrients in 14 ounces of Boiled Lupins

Lupins, mature seeds, cooked, boiled, without salt.

Macros Ratio

Protein Fat Carbs
49%
21%
30%
14 oz ▼

Macro Nutrients

Boiled Lupins
Energy472 kcal
16.3%
Boiled Lupins have 472.30267 kcal of Energy per 14 ounces, which is 16.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat11.6 g
12%
Boiled Lupins have 11.5892756 g of Fat per 14 ounces, which is 12% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat1.37 g
4.3%
Boiled Lupins have 1.37324978 g of Saturated Fat per 14 ounces, which is 4.3% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.53 g
33.2%
Boiled Lupins have 0.53183662 g of Omega 3 per 14 ounces, which is 33.2% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 62.37 g
14%
Boiled Lupins have 2.36945121 g of Omega 6 per 14 ounces, which is 14% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Boiled Lupins have 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate39.2 g
30%
Boiled Lupins have 39.2130284 g of Carbohydrate per 14 ounces, which is 30% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
No information available
Fructose
NA
≤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]
No information available
Glucose
NA
No information available
Sucrose
NA
No information available
Fiber11 g
29.2%
Boiled Lupins have 11.113004 g of Fiber per 14 ounces, which is 29.2% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein61.8 g
110%
Boiled Lupins have 61.7962401 g of Protein per 14 ounces, which is 110% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Lupins
Vitamin A0 μg
0%
RAE, retinol activity equivalents
Boiled Lupins have 0 μg of Vitamin A per 14 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.53 mg
44.3%
Thiamine
Boiled Lupins have 0.53183662 mg of Vitamin B1 per 14 ounces, which is 44.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.21 mg
16%
Riboflavin
Boiled Lupins have 0.21035329 mg of Vitamin B2 per 14 ounces, which is 16% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.96 mg
12.3%
Niacin, nicotinic acid, niacinamide
Boiled Lupins have 1.96462035 mg of Vitamin B3 per 14 ounces, which is 12.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.75 mg
15%
Pantothenic acid
Boiled Lupins have 0.74615884 mg of Vitamin B5 per 14 ounces, which is 15% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.036 mg
2.75%
Pyridoxine
Boiled Lupins have 0.03572037 mg of Vitamin B6 per 14 ounces, which is 2.75% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9234 μg
58.5%
Folates and Folic Acid
Boiled Lupins have 234.16687 μg of Vitamin B9 per 14 ounces, which is 58.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Boiled Lupins have 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C4.37 mg
4.85%
Ascorbic acid
Boiled Lupins have 4.365823 mg of Vitamin C per 14 ounces, which is 4.85% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Boiled Lupins have 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E
NA
Tocopherols and Tocotrienols
No information available
Vitamin K
NA
Phytomenadione or phylloquinone
No information available

Minerals

Boiled Lupins
Calcium202 mg
20.2%
Boiled Lupins have 202.41543 mg of Calcium per 14 ounces, which is 20.2% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.92 mg
102%
Boiled Lupins have 0.91682283 mg of Copper per 14 ounces, which is 102% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron4.76 mg
59.5%
Boiled Lupins have 4.762716 mg of Iron per 14 ounces, which is 59.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium214 mg
51%
Boiled Lupins have 214.32222 mg of Magnesium per 14 ounces, which is 51% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese2.7 mg
117%
Boiled Lupins have 2.68299668 mg of Manganese per 14 ounces, which is 117% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus508 mg
72.6%
Boiled Lupins have 508.02304 mg of Phosphorus per 14 ounces, which is 72.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium972 mg
28.6%
Boiled Lupins have 972.38785 mg of Potassium per 14 ounces, which is 28.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium10.3 μg
18.8%
Boiled Lupins have 10.319218 μg of Selenium per 14 ounces, which is 18.8% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium16 mg
1.06%
Boiled Lupins have 15.87572 mg of Sodium per 14 ounces, which is 1.06% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc5.48 mg
49.8%
Boiled Lupins have 5.4771234 mg of Zinc per 14 ounces, which is 49.8% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water282 g
7.62%
Boiled Lupins have 282.1115444 g of Water per 14 ounces, which is 7.62% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 14 ounces of Boiled Lupins:
Minerals in 14 ounces of Boiled Lupins:
Macronutrients in 14 ounces of Boiled Lupins:



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