Nutrients in 7 ounces of Lupins

Raw Lupins (Lupinus albus).

Macros Ratio

Protein Fat Carbs

37%

22%

41%

7 oz ▼

Macro Nutrients

Lupins

Energy736 kcal

25.4%

Raw Lupins have 736.236515 kcal of Energy per 7 ounces, which is 25.4% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat19.3 g

20%

Raw Lupins have 19.3286891 g of Fat per 7 ounces, which is 20% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat2.3 g

7.17%

Raw Lupins have 2.29404154 g of Saturated Fat per 7 ounces, which is 7.17% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.89 g

55.3%

Raw Lupins have 0.88507139 g of Omega 3 per 7 ounces, which is 55.3% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 63.96 g

23.3%

Raw Lupins have 3.959007675 g of Omega 6 per 7 ounces, which is 23.3% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw 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

Carbohydrate80 g

61.6%

Raw Lupins have 80.11285205 g of Carbohydrate per 7 ounces, which is 61.6% 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

Fiber37.5 g

99%

Raw Lupins have 37.5063885 g of Fiber per 7 ounces, which is 99% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein71.8 g

128%

Raw Lupins have 71.77809905 g of Protein per 7 ounces, which is 128% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.27 mg

106%

Thiamine

Raw Lupins have 1.2700576 mg of Vitamin B1 per 7 ounces, which is 106% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.44 mg

33.6%

Riboflavin

Raw Lupins have 0.4365823 mg of Vitamin B2 per 7 ounces, which is 33.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B34.35 mg

27%

Niacin, nicotinic acid, niacinamide

Raw Lupins have 4.34597835 mg of Vitamin B3 per 7 ounces, which is 27% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.5 mg

29.8%

Pantothenic acid

Raw Lupins have 1.48834875 mg of Vitamin B5 per 7 ounces, which is 29.8% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.71 mg

54.5%

Pyridoxine

Raw Lupins have 0.708454005 mg of Vitamin B6 per 7 ounces, which is 54.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9704 μg

176%

Folates and Folic Acid

Raw Lupins have 704.485075 μg of Vitamin B9 per 7 ounces, which is 176% 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 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 C9.53 mg

10.6%

Ascorbic acid

Raw Lupins have 9.525432 mg of Vitamin C per 7 ounces, which is 10.6% 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 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

Lupins

Calcium349 mg

35%

Raw Lupins have 349.26584 mg of Calcium per 7 ounces, which is 35% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper2.03 mg

225%

Raw Lupins have 2.02812323 mg of Copper per 7 ounces, which is 225% 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

Iron8.65 mg

108%

Raw Lupins have 8.6522674 mg of Iron per 7 ounces, which is 108% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium393 mg

94%

Raw Lupins have 392.92407 mg of Magnesium per 7 ounces, which is 94% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese4.73 mg

206%

Raw Lupins have 4.72699563 mg of Manganese per 7 ounces, which is 206% 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

Phosphorus873 mg

125%

Raw Lupins have 873.1646 mg of Phosphorus per 7 ounces, which is 125% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium2010 mg

59%

Raw Lupins have 2010.263045 mg of Potassium per 7 ounces, which is 59% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium16.3 μg

29.6%

Raw Lupins have 16.272613 μg of Selenium per 7 ounces, which is 29.6% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium29.8 mg

Raw Lupins have 29.766975 mg of Sodium per 7 ounces, which is 2% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc9.43 mg

85.7%

Raw Lupins have 9.42620875 mg of Zinc per 7 ounces, which is 85.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water20.7 g

0.56%

Raw Lupins have 20.7178146 g of Water per 7 ounces, which is 0.56% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Raw Lupins:

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

Minerals in 7 ounces of Raw Lupins:

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

Macronutrients in 7 ounces of Raw Lupins:

7 ounces of Lupins has outstanding amounts of Fiber and Protein.
It is an excellent source of Omega 3, Omega 6 and Carbohydrate.
It also has a good amount of Fat and Saturated Fat.

Compare Raw Lupins with:

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

Food Info

Nutrients in 7 ounces of Lupins

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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