Nutrients in 300 calories of Lupins

Raw Lupins (Lupinus albus).

Weight per 300 Calories

Lupins

81g

Raw Lupins has high energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

37%

22%

41%

300 kcal ▼

Macro Nutrients

Lupins

Energy300 kcal

10.3%

Raw 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

Fat7.88 g

8.1%

Raw Lupins have 7.8760107816712 g of Fat per 300 calories, which is 8.1% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.93 g

2.92%

Raw Lupins have 0.93477088948787 g of Saturated Fat per 300 calories, which is 2.92% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.36 g

22.5%

Raw Lupins have 0.36064690026954 g of Omega 3 per 300 calories, which is 22.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.6 g

9.5%

Raw Lupins have 1.6132075471698 g of Omega 6 per 300 calories, which is 9.5% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw 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

Carbohydrate32.6 g

25%

Raw Lupins have 32.644204851752 g of Carbohydrate per 300 calories, which is 25% 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

Fiber15.3 g

40.2%

Raw Lupins have 15.283018867925 g of Fiber per 300 calories, which is 40.2% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein29.2 g

52.2%

Raw Lupins have 29.247978436658 g of Protein per 300 calories, which is 52.2% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.52 mg

43%

Thiamine

Raw Lupins have 0.51752021563342 mg of Vitamin B1 per 300 calories, which is 43% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.18 mg

13.7%

Riboflavin

Raw Lupins have 0.17789757412399 mg of Vitamin B2 per 300 calories, which is 13.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.77 mg

11%

Niacin, nicotinic acid, niacinamide

Raw Lupins have 1.7708894878706 mg of Vitamin B3 per 300 calories, which is 11% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.61 mg

12%

Pantothenic acid

Raw Lupins have 0.60646900269542 mg of Vitamin B5 per 300 calories, which is 12% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.29 mg

22.2%

Pyridoxine

Raw Lupins have 0.28867924528302 mg of Vitamin B6 per 300 calories, which is 22.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9287 μg

71.8%

Folates and Folic Acid

Raw Lupins have 287.06199460916 μg of Vitamin B9 per 300 calories, which is 71.8% 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 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 C3.9 mg

4.3%

Ascorbic acid

Raw Lupins have 3.8814016172507 mg of Vitamin C per 300 calories, which is 4.3% 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 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

Lupins

Calcium142 mg

14.2%

Raw Lupins have 142.31805929919 mg of Calcium per 300 calories, which is 14.2% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.83 mg

92%

Raw Lupins have 0.82641509433962 mg of Copper per 300 calories, which is 92% 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

Iron3.53 mg

44%

Raw Lupins have 3.5256064690027 mg of Iron per 300 calories, which is 44% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium160 mg

38%

Raw Lupins have 160.10781671159 mg of Magnesium per 300 calories, which is 38% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.93 mg

83.7%

Raw Lupins have 1.9261455525606 mg of Manganese per 300 calories, which is 83.7% 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

Phosphorus356 mg

51%

Raw Lupins have 355.79514824798 mg of Phosphorus per 300 calories, which is 51% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium819 mg

24%

Raw Lupins have 819.13746630728 mg of Potassium per 300 calories, which is 24% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium6.63 μg

12%

Raw Lupins have 6.6307277628032 μg of Selenium per 300 calories, which is 12% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium12 mg

0.81%

Raw Lupins have 12.129380053908 mg of Sodium per 300 calories, which is 0.81% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3.84 mg

35%

Raw Lupins have 3.8409703504043 mg of Zinc per 300 calories, which is 35% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water8.44 g

0.23%

Raw Lupins have 8.4420485175202 g of Water per 300 calories, which is 0.23% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Raw Lupins:

300 calories of Lupins is an excellent source of Vitamin B1, Vitamin B6 and Vitamin B9.
It has a good amount of Vitamin B2, Vitamin B3 and Vitamin B5.
It also has some Vitamin C.
It has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 300 calories of Raw Lupins:

300 calories of Lupins has outstanding amounts of Copper and Manganese.
It is an excellent source of Iron, Magnesium, Phosphorus, Potassium and Zinc.
It also has a good amount of Calcium and Selenium.
The product has trace amounts of Sodium.

Macronutrients in 300 calories of Raw Lupins:

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

Compare Raw Lupins with:

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

Food Info

Nutrients in 300 calories of Lupins

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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