Nutrients in 1 kilogram of Boiled Lupins

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

Macros Ratio

Protein Fat Carbs

49%

21%

30%

1 kg ▼

Macro Nutrients

Boiled Lupins

Energy1190 kcal

41%

Boiled Lupins have 1190 kcal of Energy per 1 kilogram, which is 41% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat29 g

30%

Boiled Lupins have 29.2 g of Fat per 1 kilogram, which is 30% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat3.46 g

11%

Boiled Lupins have 3.46 g of Saturated Fat per 1 kilogram, which is 11% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 31.34 g

83.8%

Boiled Lupins have 1.34 g of Omega 3 per 1 kilogram, which is 83.8% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 65.97 g

35%

Boiled Lupins have 5.97 g of Omega 6 per 1 kilogram, which is 35% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled Lupins have 0 mg of Cholesterol per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate99 g

76%

Boiled Lupins have 98.8 g of Carbohydrate per 1 kilogram, which is 76% 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

Fiber28 g

73.7%

Boiled Lupins have 28 g of Fiber per 1 kilogram, which is 73.7% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein156 g

278%

Boiled Lupins have 155.7 g of Protein per 1 kilogram, which is 278% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Boiled Lupins

Vitamin A0 μg

RAE, retinol activity equivalents

Boiled Lupins have 0 μg of Vitamin A per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A

Vitamin B11.34 mg

112%

Thiamine

Boiled Lupins have 1.34 mg of Vitamin B1 per 1 kilogram, which is 112% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1

Vitamin B20.53 mg

40.8%

Riboflavin

Boiled Lupins have 0.53 mg of Vitamin B2 per 1 kilogram, which is 40.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2

Vitamin B34.95 mg

31%

Niacin, nicotinic acid, niacinamide

Boiled Lupins have 4.95 mg of Vitamin B3 per 1 kilogram, which is 31% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B51.88 mg

37.6%

Pantothenic acid

Boiled Lupins have 1.88 mg of Vitamin B5 per 1 kilogram, which is 37.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B60.09 mg

6.92%

Pyridoxine

Boiled Lupins have 0.09 mg of Vitamin B6 per 1 kilogram, which is 6.92% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9590 μg

148%

Folates and Folic Acid

Boiled Lupins have 590 μg of Vitamin B9 per 1 kilogram, which is 148% 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 1 kilogram, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Buy Vegan Vitamin B12

Vitamin C11 mg

12.2%

Ascorbic acid

Boiled Lupins have 11 mg of Vitamin C per 1 kilogram, which is 12.2% 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 1 kilogram, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Buy Vegan Vitamin D

Vitamin E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Boiled Lupins

Calcium510 mg

51%

Boiled Lupins have 510 mg of Calcium per 1 kilogram, which is 51% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper2.3 mg

257%

Boiled Lupins have 2.31 mg of Copper per 1 kilogram, which is 257% 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

Iron12 mg

150%

Boiled Lupins have 12 mg of Iron per 1 kilogram, which is 150% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium540 mg

129%

Boiled Lupins have 540 mg of Magnesium per 1 kilogram, which is 129% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese6.76 mg

294%

Boiled Lupins have 6.76 mg of Manganese per 1 kilogram, which is 294% 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

Phosphorus1280 mg

183%

Boiled Lupins have 1280 mg of Phosphorus per 1 kilogram, which is 183% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium2450 mg

72%

Boiled Lupins have 2450 mg of Potassium per 1 kilogram, which is 72% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium26 μg

47.3%

Boiled Lupins have 26 μg of Selenium per 1 kilogram, which is 47.3% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium40 mg

2.67%

Boiled Lupins have 40 mg of Sodium per 1 kilogram, which is 2.67% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc14 mg

125%

Boiled Lupins have 13.8 mg of Zinc per 1 kilogram, which is 125% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water711 g

19.2%

Boiled Lupins have 710.8 g of Water per 1 kilogram, which is 19.2% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 kilogram of Boiled Lupins:

1 kilogram of Boiled Lupins has outstanding amounts of Vitamin B1 and Vitamin B9.
It is an excellent source of Vitamin B2, Vitamin B3 and Vitamin B5.
It also has a good amount of Vitamin C.
This legume has some Vitamin B6.
It has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 1 kilogram of Boiled Lupins:

1 kilogram of Boiled Lupins has outstanding amounts of Copper, Iron, Magnesium, Manganese, Phosphorus and Zinc.
It is an excellent source of Calcium, Potassium and Selenium.
It also has some Sodium.

Macronutrients in 1 kilogram of Boiled Lupins:

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

Compare Boiled Lupins with:

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

Food Info

Nutrients in 1 kilogram of Boiled Lupins

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Boiled Lupins with: