Nutrients in 300 calories of Boiled Lupins with Salt

Lupins, mature seeds, cooked, boiled, with salt.

Weight per 300 Calories

Boiled Lupins with Salt

259g

Boiled Lupins with Salt has average energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

50%

21%

29%

300 kcal ▼

Macro Nutrients

Boiled Lupins with Salt

Energy300 kcal

10.3%

Boiled Lupins with Salt have 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat7.55 g

7.8%

Boiled Lupins with Salt have 7.551724137931 g of Fat per 300 calories, which is 7.8% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.89 g

2.8%

Boiled Lupins with Salt have 0.8948275862069 g of Saturated Fat per 300 calories, which is 2.8% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.35 g

21.7%

Boiled Lupins with Salt have 0.34655172413793 g of Omega 3 per 300 calories, which is 21.7% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.54 g

9.1%

Boiled Lupins with Salt have 1.5439655172414 g of Omega 6 per 300 calories, which is 9.1% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled Lupins with Salt have 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate24 g

18.5%

Boiled Lupins with Salt have 24.025862068966 g of Carbohydrate per 300 calories, which is 18.5% 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

Fiber7.24 g

19%

Boiled Lupins with Salt have 7.2413793103448 g of Fiber per 300 calories, which is 19% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein40.3 g

72%

Boiled Lupins with Salt have 40.26724137931 g of Protein per 300 calories, which is 72% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Lupins with Salt

Vitamin A0 μg

RAE, retinol activity equivalents

Boiled Lupins with Salt have 0 μg of Vitamin A per 300 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.35 mg

29%

Thiamine

Boiled Lupins with Salt have 0.34655172413793 mg of Vitamin B1 per 300 calories, which is 29% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.14 mg

10.5%

Riboflavin

Boiled Lupins with Salt have 0.13706896551724 mg of Vitamin B2 per 300 calories, which is 10.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.3 mg

Niacin, nicotinic acid, niacinamide

Boiled Lupins with Salt have 1.2801724137931 mg of Vitamin B3 per 300 calories, which is 8% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.49 mg

9.72%

Pantothenic acid

Boiled Lupins with Salt have 0.48620689655172 mg of Vitamin B5 per 300 calories, which is 9.72% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.023 mg

1.8%

Pyridoxine

Boiled Lupins with Salt have 0.023275862068966 mg of Vitamin B6 per 300 calories, which is 1.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9153 μg

38%

Folates and Folic Acid

Boiled Lupins with Salt have 152.58620689655 μg of Vitamin B9 per 300 calories, which is 38% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled Lupins with Salt have 0 μg of Vitamin B12 per 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C2.84 mg

3.16%

Ascorbic acid

Boiled Lupins with Salt have 2.8448275862069 mg of Vitamin C per 300 calories, which is 3.16% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Boiled Lupins with Salt have 0 IU of Vitamin D per 300 calories, 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

Boiled Lupins with Salt

Calcium132 mg

13%

Boiled Lupins with Salt have 131.89655172414 mg of Calcium per 300 calories, which is 13% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.6 mg

66.4%

Boiled Lupins with Salt have 0.59741379310345 mg of Copper per 300 calories, which is 66.4% 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

Iron3.1 mg

38.8%

Boiled Lupins with Salt have 3.1034482758621 mg of Iron per 300 calories, which is 38.8% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium140 mg

33.3%

Boiled Lupins with Salt have 139.65517241379 mg of Magnesium per 300 calories, which is 33.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.75 mg

76%

Boiled Lupins with Salt have 1.748275862069 mg of Manganese per 300 calories, which is 76% 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

Phosphorus331 mg

47.3%

Boiled Lupins with Salt have 331.03448275862 mg of Phosphorus per 300 calories, which is 47.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium634 mg

18.6%

Boiled Lupins with Salt have 633.62068965517 mg of Potassium per 300 calories, which is 18.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium6.72 μg

12.2%

Boiled Lupins with Salt have 6.7241379310345 μg of Selenium per 300 calories, which is 12.2% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium621 mg

41.4%

Boiled Lupins with Salt have 620.68965517241 mg of Sodium per 300 calories, which is 41.4% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3.57 mg

32.4%

Boiled Lupins with Salt have 3.5689655172414 mg of Zinc per 300 calories, which is 32.4% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water184 g

4.97%

Boiled Lupins with Salt have 183.8275862069 g of Water per 300 calories, which is 4.97% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Boiled Lupins with Salt:

300 calories of Boiled Lupins with Salt is an excellent source of Vitamin B1 and Vitamin B9.
It has a good amount of Vitamin B2, Vitamin B3 and Vitamin B5.
It also has some Vitamin C.
While 300 calories of product has trace amounts of Vitamin B6, it has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 300 calories of Boiled Lupins with Salt:

300 calories of Boiled Lupins with Salt is an excellent source of Copper, Iron, Magnesium, Manganese, Phosphorus, Sodium and Zinc.
It has a good amount of Calcium, Potassium and Selenium.

Macronutrients in 300 calories of Boiled Lupins with Salt:

300 calories of Boiled Lupins with Salt is an excellent source of Omega 3 and Protein.
It has a good amount of Fat, Omega 6, Carbohydrate and Fiber.
It also has some Saturated Fat.

Compare Boiled Lupins with Salt with:

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

Food Info

Nutrients in 300 calories of Boiled Lupins with Salt

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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