Nutrients in 500 calories of Lupins

Raw Lupins (Lupinus albus).

Weight per 500 Calories

Lupins

135g

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

Macros Ratio

Protein Fat Carbs

37%

22%

41%

500 kcal ▼

Macro Nutrients

Lupins

Energy500 kcal

17.2%

Raw Lupins 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

Fat13 g

13.5%

Raw Lupins have 13.126684636119 g of Fat per 500 calories, which is 13.5% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.56 g

4.87%

Raw Lupins have 1.5579514824798 g of Saturated Fat per 500 calories, which is 4.87% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.6 g

37.6%

Raw Lupins have 0.6010781671159 g of Omega 3 per 500 calories, which is 37.6% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 62.7 g

16%

Raw Lupins have 2.688679245283 g of Omega 6 per 500 calories, which is 16% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Lupins 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

Carbohydrate54.4 g

42%

Raw Lupins have 54.407008086253 g of Carbohydrate per 500 calories, which is 42% 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

Fiber25.5 g

67%

Raw Lupins have 25.471698113208 g of Fiber per 500 calories, which is 67% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein48.7 g

87%

Raw Lupins have 48.746630727763 g of Protein per 500 calories, which is 87% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.86 mg

72%

Thiamine

Raw Lupins have 0.86253369272237 mg of Vitamin B1 per 500 calories, which is 72% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.3 mg

23%

Riboflavin

Raw Lupins have 0.29649595687332 mg of Vitamin B2 per 500 calories, which is 23% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.95 mg

18.4%

Niacin, nicotinic acid, niacinamide

Raw Lupins have 2.9514824797844 mg of Vitamin B3 per 500 calories, which is 18.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51 mg

20.2%

Pantothenic acid

Raw Lupins have 1.010781671159 mg of Vitamin B5 per 500 calories, which is 20.2% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.48 mg

37%

Pyridoxine

Raw Lupins have 0.4811320754717 mg of Vitamin B6 per 500 calories, which is 37% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9478 μg

120%

Folates and Folic Acid

Raw Lupins have 478.43665768194 μg of Vitamin B9 per 500 calories, which is 120% 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 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 C6.47 mg

7.2%

Ascorbic acid

Raw Lupins have 6.4690026954178 mg of Vitamin C per 500 calories, which is 7.2% 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 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

Lupins

Calcium237 mg

23.7%

Raw Lupins have 237.19676549865 mg of Calcium per 500 calories, which is 23.7% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.38 mg

153%

Raw Lupins have 1.377358490566 mg of Copper per 500 calories, which is 153% 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

Iron5.88 mg

73.5%

Raw Lupins have 5.8760107816712 mg of Iron per 500 calories, which is 73.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium267 mg

63.5%

Raw Lupins have 266.84636118598 mg of Magnesium per 500 calories, which is 63.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese3.2 mg

140%

Raw Lupins have 3.2102425876011 mg of Manganese per 500 calories, which is 140% 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

Phosphorus593 mg

84.7%

Raw Lupins have 592.99191374663 mg of Phosphorus per 500 calories, which is 84.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1365 mg

40%

Raw Lupins have 1365.2291105121 mg of Potassium per 500 calories, which is 40% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium11 μg

20%

Raw Lupins have 11.051212938005 μg of Selenium per 500 calories, which is 20% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium20.2 mg

1.35%

Raw Lupins have 20.215633423181 mg of Sodium per 500 calories, which is 1.35% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc6.4 mg

58%

Raw Lupins have 6.4016172506739 mg of Zinc per 500 calories, which is 58% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water14 g

0.38%

Raw Lupins have 14.070080862534 g of Water per 500 calories, which is 0.38% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Raw Lupins:

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

Minerals in 500 calories of Raw Lupins:

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

Macronutrients in 500 calories of Raw Lupins:

500 calories of Lupins 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 Raw Lupins with:

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

Food Info

Nutrients in 500 calories of Lupins

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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