Nutrients in 5 ounces of Boiled Lupins

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

Macros Ratio

Protein Fat Carbs

49%

21%

30%

5 oz ▼

Macro Nutrients

Boiled Lupins

Energy169 kcal

5.8%

Boiled Lupins have 168.679525 kcal of Energy per 5 ounces, which is 5.8% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat4.14 g

4.27%

Boiled Lupins have 4.139027 g of Fat per 5 ounces, which is 4.27% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.49 g

1.53%

Boiled Lupins have 0.49044635 g of Saturated Fat per 5 ounces, which is 1.53% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.19 g

12%

Boiled Lupins have 0.18994165 g of Omega 3 per 5 ounces, which is 12% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.85 g

4.98%

Boiled Lupins have 0.846232575 g of Omega 6 per 5 ounces, which is 4.98% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled Lupins have 0 mg of Cholesterol per 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate14 g

10.8%

Boiled Lupins have 14.004653 g of Carbohydrate per 5 ounces, which is 10.8% 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

Fiber3.97 g

10.4%

Boiled Lupins have 3.96893 g of Fiber per 5 ounces, which is 10.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein22 g

39.4%

Boiled Lupins have 22.07008575 g of Protein per 5 ounces, which is 39.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Lupins

Vitamin A0 μg

RAE, retinol activity equivalents

Boiled Lupins have 0 μg of Vitamin A per 5 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.19 mg

16%

Thiamine

Boiled Lupins have 0.18994165 mg of Vitamin B1 per 5 ounces, which is 16% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.075 mg

5.78%

Riboflavin

Boiled Lupins have 0.075126175 mg of Vitamin B2 per 5 ounces, which is 5.78% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.7 mg

4.4%

Niacin, nicotinic acid, niacinamide

Boiled Lupins have 0.701650125 mg of Vitamin B3 per 5 ounces, which is 4.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.27 mg

5.33%

Pantothenic acid

Boiled Lupins have 0.2664853 mg of Vitamin B5 per 5 ounces, which is 5.33% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.013 mg

0.98%

Pyridoxine

Boiled Lupins have 0.012757275 mg of Vitamin B6 per 5 ounces, which is 0.98% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B983.6 μg

21%

Folates and Folic Acid

Boiled Lupins have 83.631025 μg of Vitamin B9 per 5 ounces, which is 21% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled Lupins have 0 μg of Vitamin B12 per 5 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C1.56 mg

1.73%

Ascorbic acid

Boiled Lupins have 1.5592225 mg of Vitamin C per 5 ounces, which is 1.73% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Boiled Lupins have 0 IU of Vitamin D per 5 ounces, 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

Calcium72.3 mg

7.23%

Boiled Lupins have 72.291225 mg of Calcium per 5 ounces, which is 7.23% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.33 mg

36.4%

Boiled Lupins have 0.327436725 mg of Copper per 5 ounces, which is 36.4% 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

Iron1.7 mg

21.3%

Boiled Lupins have 1.70097 mg of Iron per 5 ounces, which is 21.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium76.5 mg

18.2%

Boiled Lupins have 76.54365 mg of Magnesium per 5 ounces, which is 18.2% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.96 mg

41.7%

Boiled Lupins have 0.9582131 mg of Manganese per 5 ounces, which is 41.7% 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

Phosphorus181 mg

26%

Boiled Lupins have 181.4368 mg of Phosphorus per 5 ounces, which is 26% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium347 mg

10.2%

Boiled Lupins have 347.281375 mg of Potassium per 5 ounces, which is 10.2% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium3.7 μg

6.7%

Boiled Lupins have 3.685435 μg of Selenium per 5 ounces, which is 6.7% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium5.67 mg

0.38%

Boiled Lupins have 5.6699 mg of Sodium per 5 ounces, which is 0.38% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.96 mg

17.8%

Boiled Lupins have 1.9561155 mg of Zinc per 5 ounces, which is 17.8% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water101 g

2.72%

Boiled Lupins have 100.754123 g of Water per 5 ounces, which is 2.72% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 5 ounces of Boiled Lupins:

5 ounces of Boiled Lupins is an excellent source of Vitamin B9.
It has a good amount of Vitamin B1.
It also has some Vitamin B2, Vitamin B3 and Vitamin B5.
While 5 ounces of product has trace amounts of Vitamin B6 and Vitamin C, it has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 5 ounces of Boiled Lupins:

5 ounces of Boiled Lupins is an excellent source of Copper, Iron, Manganese and Phosphorus.
It has a good amount of Calcium, Magnesium, Potassium and Zinc.
It also has some Selenium.
It has no Sodium.

Macronutrients in 5 ounces of Boiled Lupins:

5 ounces of Boiled Lupins is an excellent source of Protein.
It has a good amount of Omega 3, Carbohydrate and Fiber.
It also has some Fat and Omega 6.
The product has trace amounts of Saturated Fat.

Compare Boiled Lupins with:

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

Food Info

Nutrients in 5 ounces of Boiled Lupins

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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