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Nutrients in 300 calories of Boiled Lupins

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

Weight per 300 Calories

Boiled Lupins
252g

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

Macros Ratio

Protein Fat Carbs
49%
21%
30%
300 kcal ▼

Macro Nutrients

Boiled Lupins
Energy300 kcal
10.3%
Boiled Lupins 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
Fat7.36 g
7.6%
Boiled Lupins have 7.3613445378151 g of Fat per 300 calories, which is 7.6% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.87 g
2.73%
Boiled Lupins have 0.87226890756303 g of Saturated Fat per 300 calories, which is 2.73% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.34 g
21%
Boiled Lupins have 0.33781512605042 g of Omega 3 per 300 calories, which is 21% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 61.5 g
8.85%
Boiled Lupins have 1.5050420168067 g of Omega 6 per 300 calories, which is 8.85% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate25 g
19%
Boiled Lupins have 24.90756302521 g of Carbohydrate per 300 calories, which is 19% 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
Fiber7.06 g
18.6%
Boiled Lupins have 7.0588235294118 g of Fiber per 300 calories, which is 18.6% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein39.3 g
70%
Boiled Lupins have 39.252100840336 g of Protein per 300 calories, which is 70% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.34 mg
28%
Thiamine
Boiled Lupins have 0.33781512605042 mg of Vitamin B1 per 300 calories, which is 28% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.13 mg
10.3%
Riboflavin
Boiled Lupins have 0.13361344537815 mg of Vitamin B2 per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.25 mg
7.8%
Niacin, nicotinic acid, niacinamide
Boiled Lupins have 1.2478991596639 mg of Vitamin B3 per 300 calories, which is 7.8% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.47 mg
9.48%
Pantothenic acid
Boiled Lupins have 0.47394957983193 mg of Vitamin B5 per 300 calories, which is 9.48% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.023 mg
1.75%
Pyridoxine
Boiled Lupins have 0.022689075630252 mg of Vitamin B6 per 300 calories, which is 1.75% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9149 μg
37%
Folates and Folic Acid
Boiled Lupins have 148.73949579832 μg of Vitamin B9 per 300 calories, which is 37% 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 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 C2.77 mg
3.1%
Ascorbic acid
Boiled Lupins have 2.7731092436975 mg of Vitamin C per 300 calories, which is 3.1% 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 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
NA
Tocopherols and Tocotrienols
No information available
Vitamin K
NA
Phytomenadione or phylloquinone
No information available

Minerals

Boiled Lupins
Calcium129 mg
13%
Boiled Lupins have 128.57142857143 mg of Calcium per 300 calories, which is 13% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.58 mg
64.7%
Boiled Lupins have 0.58235294117647 mg of Copper per 300 calories, which is 64.7% 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
Iron3.03 mg
38%
Boiled Lupins have 3.0252100840336 mg of Iron per 300 calories, which is 38% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium136 mg
32.4%
Boiled Lupins have 136.13445378151 mg of Magnesium per 300 calories, which is 32.4% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese1.7 mg
74%
Boiled Lupins have 1.7042016806723 mg of Manganese per 300 calories, which is 74% 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
Phosphorus323 mg
46%
Boiled Lupins have 322.68907563025 mg of Phosphorus per 300 calories, which is 46% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium618 mg
18%
Boiled Lupins have 617.64705882353 mg of Potassium per 300 calories, which is 18% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium6.55 μg
12%
Boiled Lupins have 6.5546218487395 μg of Selenium per 300 calories, which is 12% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium10 mg
0.67%
Boiled Lupins have 10.084033613445 mg of Sodium per 300 calories, which is 0.67% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc3.48 mg
31.6%
Boiled Lupins have 3.4789915966387 mg of Zinc per 300 calories, which is 31.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water179 g
4.84%
Boiled Lupins have 179.19327731092 g of Water per 300 calories, which is 4.84% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 300 calories of Boiled Lupins:
Minerals in 300 calories of Boiled Lupins:
Macronutrients in 300 calories of Boiled Lupins:



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