Nutrients in 100 grams of Boiled Lupins

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

Macros Ratio

Protein Fat Carbs

49%

21%

30%

100 g ▼

Macro Nutrients

Boiled Lupins

Energy119 kcal

4.1%

Boiled Lupins have 119 kcal of Energy per 100 grams, which is 4.1% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat2.92 g

Boiled Lupins have 2.92 g of Fat per 100 grams, which is 3% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.35 g

1.1%

Boiled Lupins have 0.346 g of Saturated Fat per 100 grams, which is 1.1% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.13 g

8.38%

Boiled Lupins have 0.134 g of Omega 3 per 100 grams, which is 8.38% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.6 g

3.5%

Boiled Lupins have 0.597 g of Omega 6 per 100 grams, which is 3.5% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled Lupins have 0 mg of Cholesterol per 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate9.9 g

7.6%

Boiled Lupins have 9.88 g of Carbohydrate per 100 grams, which is 7.6% 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

Fiber2.8 g

7.37%

Boiled Lupins have 2.8 g of Fiber per 100 grams, which is 7.37% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein15.6 g

28%

Boiled Lupins have 15.57 g of Protein per 100 grams, which is 28% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years

Vitamins

Boiled Lupins

Vitamin A0 μg

RAE, retinol activity equivalents

Boiled Lupins have 0 μg of Vitamin A per 100 grams, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years

Vitamin B10.13 mg

11%

Thiamine

Boiled Lupins have 0.134 mg of Vitamin B1 per 100 grams, which is 11% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years

Vitamin B20.053 mg

4.08%

Riboflavin

Boiled Lupins have 0.053 mg of Vitamin B2 per 100 grams, which is 4.08% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B30.5 mg

3.1%

Niacin, nicotinic acid, niacinamide

Boiled Lupins have 0.495 mg of Vitamin B3 per 100 grams, which is 3.1% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years

Vitamin B50.19 mg

3.76%

Pantothenic acid

Boiled Lupins have 0.188 mg of Vitamin B5 per 100 grams, which is 3.76% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years

Vitamin B60.009 mg

0.69%

Pyridoxine

Boiled Lupins have 0.009 mg of Vitamin B6 per 100 grams, which is 0.69% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B959 μg

14.8%

Folates and Folic Acid

Boiled Lupins have 59 μg of Vitamin B9 per 100 grams, which is 14.8% 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 100 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years

Vitamin C1.1 mg

1.22%

Ascorbic acid

Boiled Lupins have 1.1 mg of Vitamin C per 100 grams, which is 1.22% 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 100 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years

Vitamin E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Boiled Lupins

Calcium51 mg

5.1%

Boiled Lupins have 51 mg of Calcium per 100 grams, which is 5.1% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.23 mg

25.7%

Boiled Lupins have 0.231 mg of Copper per 100 grams, which is 25.7% 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

Iron1.2 mg

15%

Boiled Lupins have 1.2 mg of Iron per 100 grams, which is 15% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium54 mg

13%

Boiled Lupins have 54 mg of Magnesium per 100 grams, which is 13% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.68 mg

29.4%

Boiled Lupins have 0.676 mg of Manganese per 100 grams, which is 29.4% 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

Phosphorus128 mg

18.3%

Boiled Lupins have 128 mg of Phosphorus per 100 grams, which is 18.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium245 mg

7.2%

Boiled Lupins have 245 mg of Potassium per 100 grams, which is 7.2% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2.6 μg

4.73%

Boiled Lupins have 2.6 μg of Selenium per 100 grams, which is 4.73% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium4 mg

0.27%

Boiled Lupins have 4 mg of Sodium per 100 grams, which is 0.27% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.38 mg

12.5%

Boiled Lupins have 1.38 mg of Zinc per 100 grams, which is 12.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water71 g

1.92%

Boiled Lupins have 71.08 g of Water per 100 grams, which is 1.92% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 grams of Boiled Lupins:
100 grams of Boiled Lupins has a good amount of Vitamin B1 and Vitamin B9. It has some Vitamin B2, Vitamin B3 and Vitamin B5. While 100 grams of product has trace amounts of Vitamin C, it has no Vitamin A, Vitamin B6, Vitamin B12 and Vitamin D.

Minerals in 100 grams of Boiled Lupins:
100 grams of Boiled Lupins is an excellent source of Copper and Manganese. It has a good amount of Iron, Magnesium, Phosphorus, Potassium and Zinc. It also has some Calcium and Selenium. It has no Sodium.

Macronutrients in 100 grams of Boiled Lupins:
100 grams 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:

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Food Info

Nutrients in 100 grams of Boiled Lupins

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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