Nutrients in 14 ounces of Lupins

Raw Lupins (Lupinus albus).

Macros Ratio

Protein Fat Carbs

37%

22%

41%

14 oz ▼

Macro Nutrients

Lupins

Energy1472 kcal

50.8%

Raw Lupins have 1472.47303 kcal of Energy per 14 ounces, which is 50.8% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat38.7 g

40%

Raw Lupins have 38.6573782 g of Fat per 14 ounces, which is 40% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat4.6 g

14.3%

Raw Lupins have 4.58808308 g of Saturated Fat per 14 ounces, which is 14.3% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 31.77 g

111%

Raw Lupins have 1.77014278 g of Omega 3 per 14 ounces, which is 111% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 67.9 g

46.6%

Raw Lupins have 7.91801535 g of Omega 6 per 14 ounces, which is 46.6% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw 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

Carbohydrate160 g

123%

Raw Lupins have 160.2257041 g of Carbohydrate per 14 ounces, which is 123% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

No information available

Fructose

≤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

No information available

Sucrose

No information available

Fiber75 g

197%

Raw Lupins have 75.012777 g of Fiber per 14 ounces, which is 197% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein144 g

256%

Raw Lupins have 143.5561981 g of Protein per 14 ounces, which is 256% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Lupins

Vitamin A0 μg

RAE, retinol activity equivalents

Raw 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 B12.54 mg

212%

Thiamine

Raw Lupins have 2.5401152 mg of Vitamin B1 per 14 ounces, which is 212% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.87 mg

67%

Riboflavin

Raw Lupins have 0.8731646 mg of Vitamin B2 per 14 ounces, which is 67% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B38.7 mg

54.3%

Niacin, nicotinic acid, niacinamide

Raw Lupins have 8.6919567 mg of Vitamin B3 per 14 ounces, which is 54.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.98 mg

59.5%

Pantothenic acid

Raw Lupins have 2.9766975 mg of Vitamin B5 per 14 ounces, which is 59.5% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.4 mg

109%

Pyridoxine

Raw Lupins have 1.41690801 mg of Vitamin B6 per 14 ounces, which is 109% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B91409 μg

352%

Folates and Folic Acid

Raw Lupins have 1408.97015 μg of Vitamin B9 per 14 ounces, which is 352% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw 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 C19 mg

21%

Ascorbic acid

Raw Lupins have 19.050864 mg of Vitamin C per 14 ounces, which is 21% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw 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

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Lupins

Calcium699 mg

70%

Raw Lupins have 698.53168 mg of Calcium per 14 ounces, which is 70% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper4.06 mg

451%

Raw Lupins have 4.05624646 mg of Copper per 14 ounces, which is 451% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron17.3 mg

216%

Raw Lupins have 17.3045348 mg of Iron per 14 ounces, which is 216% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium786 mg

187%

Raw Lupins have 785.84814 mg of Magnesium per 14 ounces, which is 187% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese9.45 mg

411%

Raw Lupins have 9.45399126 mg of Manganese per 14 ounces, which is 411% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus1746 mg

249%

Raw Lupins have 1746.3292 mg of Phosphorus per 14 ounces, which is 249% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium4021 mg

118%

Raw Lupins have 4020.52609 mg of Potassium per 14 ounces, which is 118% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium32.5 μg

59%

Raw Lupins have 32.545226 μg of Selenium per 14 ounces, which is 59% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium59.5 mg

3.97%

Raw Lupins have 59.53395 mg of Sodium per 14 ounces, which is 3.97% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc19 mg

171%

Raw Lupins have 18.8524175 mg of Zinc per 14 ounces, which is 171% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water41.4 g

1.1%

Raw Lupins have 41.4356292 g of Water per 14 ounces, which is 1.1% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Raw Lupins:

14 ounces of Lupins has outstanding amounts of Vitamin B1, Vitamin B6 and Vitamin B9.
It is an excellent source of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin C.
It has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 14 ounces of Raw Lupins:

14 ounces of Lupins has outstanding amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc.
It is an excellent source of Calcium and Selenium.
It also has some Sodium.

Macronutrients in 14 ounces of Raw Lupins:

14 ounces of Lupins has outstanding amounts of Omega 3, Carbohydrate, Fiber and Protein.
It is an excellent source of Fat and Omega 6.
It also has a good amount of Saturated Fat.

Compare Raw Lupins with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 14 ounces of Lupins

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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