Nutrients in 7 ounces of Boiled Lupins

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

Macros Ratio

Protein Fat Carbs

49%

21%

30%

7 oz ▼

Macro Nutrients

Boiled Lupins

Energy236 kcal

8.14%

Boiled Lupins have 236.151335 kcal of Energy per 7 ounces, which is 8.14% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat5.8 g

5.97%

Boiled Lupins have 5.7946378 g of Fat per 7 ounces, which is 5.97% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.69 g

2.15%

Boiled Lupins have 0.68662489 g of Saturated Fat per 7 ounces, which is 2.15% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.27 g

16.6%

Boiled Lupins have 0.26591831 g of Omega 3 per 7 ounces, which is 16.6% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.2 g

6.97%

Boiled Lupins have 1.184725605 g of Omega 6 per 7 ounces, which is 6.97% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled Lupins have 0 mg of Cholesterol per 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate19.6 g

15%

Boiled Lupins have 19.6065142 g of Carbohydrate per 7 ounces, which is 15% 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

Fiber5.56 g

14.6%

Boiled Lupins have 5.556502 g of Fiber per 7 ounces, which is 14.6% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein31 g

55%

Boiled Lupins have 30.89812005 g of Protein per 7 ounces, which is 55% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.27 mg

22%

Thiamine

Boiled Lupins have 0.26591831 mg of Vitamin B1 per 7 ounces, which is 22% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.11 mg

8.1%

Riboflavin

Boiled Lupins have 0.105176645 mg of Vitamin B2 per 7 ounces, which is 8.1% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.98 mg

6.14%

Niacin, nicotinic acid, niacinamide

Boiled Lupins have 0.982310175 mg of Vitamin B3 per 7 ounces, which is 6.14% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.37 mg

7.46%

Pantothenic acid

Boiled Lupins have 0.37307942 mg of Vitamin B5 per 7 ounces, which is 7.46% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.018 mg

1.37%

Pyridoxine

Boiled Lupins have 0.017860185 mg of Vitamin B6 per 7 ounces, which is 1.37% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9117 μg

29.3%

Folates and Folic Acid

Boiled Lupins have 117.083435 μg of Vitamin B9 per 7 ounces, which is 29.3% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C2.2 mg

2.43%

Ascorbic acid

Boiled Lupins have 2.1829115 mg of Vitamin C per 7 ounces, which is 2.43% 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 7 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

Calcium101 mg

10%

Boiled Lupins have 101.207715 mg of Calcium per 7 ounces, which is 10% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.46 mg

51%

Boiled Lupins have 0.458411415 mg of Copper per 7 ounces, which is 51% 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

Iron2.4 mg

29.8%

Boiled Lupins have 2.381358 mg of Iron per 7 ounces, which is 29.8% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium107 mg

25.5%

Boiled Lupins have 107.16111 mg of Magnesium per 7 ounces, which is 25.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.34 mg

58.3%

Boiled Lupins have 1.34149834 mg of Manganese per 7 ounces, which is 58.3% 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

Phosphorus254 mg

36.3%

Boiled Lupins have 254.01152 mg of Phosphorus per 7 ounces, which is 36.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium486 mg

14.3%

Boiled Lupins have 486.193925 mg of Potassium per 7 ounces, which is 14.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium5.16 μg

9.4%

Boiled Lupins have 5.159609 μg of Selenium per 7 ounces, which is 9.4% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium7.94 mg

0.53%

Boiled Lupins have 7.93786 mg of Sodium per 7 ounces, which is 0.53% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.74 mg

25%

Boiled Lupins have 2.7385617 mg of Zinc per 7 ounces, which is 25% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water141 g

3.8%

Boiled Lupins have 141.0557722 g of Water per 7 ounces, which is 3.8% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Boiled Lupins:

7 ounces of Boiled Lupins is an excellent source of Vitamin B1 and Vitamin B9.
It has a good amount of Vitamin B2 and Vitamin B5.
It also has some Vitamin B3 and Vitamin C.
While 7 ounces of product has trace amounts of Vitamin B6, it has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 7 ounces of Boiled Lupins:

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

Macronutrients in 7 ounces of Boiled Lupins:

7 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 7 ounces of Boiled Lupins

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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