Nutrients in 1 pound of Boiled Lupins

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

Macros Ratio

Protein Fat Carbs

49%

21%

30%

1 lb ▼

Macro Nutrients

Boiled Lupins

Energy540 kcal

18.6%

Boiled Lupins have 539.77448 kcal of Energy per 1 pound, which is 18.6% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat13.2 g

13.7%

Boiled Lupins have 13.2448864 g of Fat per 1 pound, which is 13.7% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.57 g

4.9%

Boiled Lupins have 1.56942832 g of Saturated Fat per 1 pound, which is 4.9% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.61 g

38%

Boiled Lupins have 0.60781328 g of Omega 3 per 1 pound, which is 38% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 62.7 g

16%

Boiled Lupins have 2.70794424 g of Omega 6 per 1 pound, which is 16% 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 pound, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate45 g

34.5%

Boiled Lupins have 44.8148896 g of Carbohydrate per 1 pound, which is 34.5% 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

Fiber12.7 g

33.4%

Boiled Lupins have 12.700576 g of Fiber per 1 pound, which is 33.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein70.6 g

126%

Boiled Lupins have 70.6242744 g of Protein per 1 pound, which is 126% 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 1 pound, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.61 mg

50.7%

Thiamine

Boiled Lupins have 0.60781328 mg of Vitamin B1 per 1 pound, which is 50.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.24 mg

18.5%

Riboflavin

Boiled Lupins have 0.24040376 mg of Vitamin B2 per 1 pound, which is 18.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.25 mg

14%

Niacin, nicotinic acid, niacinamide

Boiled Lupins have 2.2452804 mg of Vitamin B3 per 1 pound, which is 14% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.85 mg

17%

Pantothenic acid

Boiled Lupins have 0.85275296 mg of Vitamin B5 per 1 pound, which is 17% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.041 mg

3.14%

Pyridoxine

Boiled Lupins have 0.04082328 mg of Vitamin B6 per 1 pound, which is 3.14% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9268 μg

67%

Folates and Folic Acid

Boiled Lupins have 267.61928 μg of Vitamin B9 per 1 pound, which is 67% 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 pound, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C5 mg

5.54%

Ascorbic acid

Boiled Lupins have 4.989512 mg of Vitamin C per 1 pound, which is 5.54% 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 pound, 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

Calcium231 mg

23%

Boiled Lupins have 231.33192 mg of Calcium per 1 pound, which is 23% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.05 mg

116%

Boiled Lupins have 1.04779752 mg of Copper per 1 pound, which is 116% 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

Iron5.44 mg

68%

Boiled Lupins have 5.443104 mg of Iron per 1 pound, which is 68% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium245 mg

58.3%

Boiled Lupins have 244.93968 mg of Magnesium per 1 pound, which is 58.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese3.07 mg

133%

Boiled Lupins have 3.06628192 mg of Manganese per 1 pound, which is 133% 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

Phosphorus581 mg

83%

Boiled Lupins have 580.59776 mg of Phosphorus per 1 pound, which is 83% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1111 mg

32.7%

Boiled Lupins have 1111.3004 mg of Potassium per 1 pound, which is 32.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium11.8 μg

21.4%

Boiled Lupins have 11.793392 μg of Selenium per 1 pound, which is 21.4% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium18 mg

1.2%

Boiled Lupins have 18.14368 mg of Sodium per 1 pound, which is 1.2% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc6.26 mg

57%

Boiled Lupins have 6.2595696 mg of Zinc per 1 pound, which is 57% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water322 g

8.7%

Boiled Lupins have 322.4131936 g of Water per 1 pound, which is 8.7% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 pound of Boiled Lupins:

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

Minerals in 1 pound of Boiled Lupins:

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

Macronutrients in 1 pound of Boiled Lupins:

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

Compare Boiled Lupins with:

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

Food Info

Nutrients in 1 pound of Boiled Lupins

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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