Nutrients in 500 calories of Boiled Lupins with Salt

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

Weight per 500 Calories

Boiled Lupins with Salt

431g

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

Macros Ratio

Protein Fat Carbs

50%

21%

29%

500 kcal ▼

Macro Nutrients

Boiled Lupins with Salt

Energy500 kcal

17.2%

Boiled Lupins with Salt have 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat12.6 g

13%

Boiled Lupins with Salt have 12.586206896552 g of Fat per 500 calories, which is 13% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.5 g

4.66%

Boiled Lupins with Salt have 1.4913793103448 g of Saturated Fat per 500 calories, which is 4.66% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.58 g

36%

Boiled Lupins with Salt have 0.57758620689655 g of Omega 3 per 500 calories, which is 36% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 62.57 g

15%

Boiled Lupins with Salt have 2.573275862069 g of Omega 6 per 500 calories, which is 15% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate40 g

31%

Boiled Lupins with Salt have 40.043103448276 g of Carbohydrate per 500 calories, which is 31% 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

Fiber12 g

31.8%

Boiled Lupins with Salt have 12.068965517241 g of Fiber per 500 calories, which is 31.8% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein67 g

120%

Boiled Lupins with Salt have 67.112068965517 g of Protein per 500 calories, which is 120% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.58 mg

48%

Thiamine

Boiled Lupins with Salt have 0.57758620689655 mg of Vitamin B1 per 500 calories, which is 48% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.23 mg

17.6%

Riboflavin

Boiled Lupins with Salt have 0.22844827586207 mg of Vitamin B2 per 500 calories, which is 17.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.13 mg

13.3%

Niacin, nicotinic acid, niacinamide

Boiled Lupins with Salt have 2.1336206896552 mg of Vitamin B3 per 500 calories, which is 13.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.81 mg

16.2%

Pantothenic acid

Boiled Lupins with Salt have 0.81034482758621 mg of Vitamin B5 per 500 calories, which is 16.2% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.039 mg

Pyridoxine

Boiled Lupins with Salt have 0.038793103448276 mg of Vitamin B6 per 500 calories, which is 3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9254 μg

63.6%

Folates and Folic Acid

Boiled Lupins with Salt have 254.31034482759 μg of Vitamin B9 per 500 calories, which is 63.6% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C4.74 mg

5.27%

Ascorbic acid

Boiled Lupins with Salt have 4.7413793103448 mg of Vitamin C per 500 calories, which is 5.27% 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 500 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

Calcium220 mg

22%

Boiled Lupins with Salt have 219.8275862069 mg of Calcium per 500 calories, which is 22% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1 mg

111%

Boiled Lupins with Salt have 0.99568965517241 mg of Copper per 500 calories, which is 111% 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

Iron5.17 mg

64.7%

Boiled Lupins with Salt have 5.1724137931034 mg of Iron per 500 calories, which is 64.7% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium233 mg

55.4%

Boiled Lupins with Salt have 232.75862068966 mg of Magnesium per 500 calories, which is 55.4% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.9 mg

127%

Boiled Lupins with Salt have 2.9137931034483 mg of Manganese per 500 calories, which is 127% 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

Phosphorus552 mg

79%

Boiled Lupins with Salt have 551.72413793103 mg of Phosphorus per 500 calories, which is 79% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1056 mg

31%

Boiled Lupins with Salt have 1056.0344827586 mg of Potassium per 500 calories, which is 31% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium11.2 μg

20.4%

Boiled Lupins with Salt have 11.206896551724 μg of Selenium per 500 calories, which is 20.4% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium1034 mg

69%

Boiled Lupins with Salt have 1034.4827586207 mg of Sodium per 500 calories, which is 69% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc5.95 mg

54%

Boiled Lupins with Salt have 5.948275862069 mg of Zinc per 500 calories, which is 54% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water306 g

8.3%

Boiled Lupins with Salt have 306.37931034483 g of Water per 500 calories, which is 8.3% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Boiled Lupins with Salt:

500 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 B6 and Vitamin C.
It has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 500 calories of Boiled Lupins with Salt:

500 calories of Boiled Lupins with Salt has outstanding amounts of Copper and Manganese.
It is an excellent source of Calcium, Iron, Magnesium, Phosphorus, Potassium, Selenium, Sodium and Zinc.

Macronutrients in 500 calories of Boiled Lupins with Salt:

500 calories of Boiled Lupins with Salt has outstanding amounts of Protein.
It is an excellent source of Omega 3, Carbohydrate and Fiber.
It also has a good amount of Fat and Omega 6.
This legume 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 500 calories of Boiled Lupins with Salt

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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