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Nutrients in 500 calories of Boiled Lupins

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

Weight per 500 Calories

Boiled Lupins
420g

Boiled Lupins has average energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs
49%
21%
30%
500 kcal ▼

Macro Nutrients

Boiled Lupins
Energy500 kcal
17.2%
Boiled Lupins have 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat12.3 g
12.6%
Boiled Lupins have 12.268907563025 g of Fat per 500 calories, which is 12.6% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat1.45 g
4.54%
Boiled Lupins have 1.453781512605 g of Saturated Fat per 500 calories, which is 4.54% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.56 g
35%
Boiled Lupins have 0.56302521008403 g of Omega 3 per 500 calories, which is 35% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 62.5 g
14.8%
Boiled Lupins have 2.5084033613445 g of Omega 6 per 500 calories, which is 14.8% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Boiled Lupins have 0 mg of Cholesterol per 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate41.5 g
32%
Boiled Lupins have 41.512605042017 g of Carbohydrate per 500 calories, which is 32% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
No information available
Fructose
NA
≤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
NA
No information available
Sucrose
NA
No information available
Fiber11.8 g
31%
Boiled Lupins have 11.764705882353 g of Fiber per 500 calories, which is 31% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein65.4 g
117%
Boiled Lupins have 65.420168067227 g of Protein per 500 calories, which is 117% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Lupins
Vitamin A0 μg
0%
RAE, retinol activity equivalents
Boiled Lupins have 0 μg of Vitamin A per 500 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.56 mg
47%
Thiamine
Boiled Lupins have 0.56302521008403 mg of Vitamin B1 per 500 calories, which is 47% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.22 mg
17%
Riboflavin
Boiled Lupins have 0.22268907563025 mg of Vitamin B2 per 500 calories, which is 17% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.08 mg
13%
Niacin, nicotinic acid, niacinamide
Boiled Lupins have 2.0798319327731 mg of Vitamin B3 per 500 calories, which is 13% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.79 mg
15.8%
Pantothenic acid
Boiled Lupins have 0.78991596638655 mg of Vitamin B5 per 500 calories, which is 15.8% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.038 mg
2.9%
Pyridoxine
Boiled Lupins have 0.03781512605042 mg of Vitamin B6 per 500 calories, which is 2.9% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9248 μg
62%
Folates and Folic Acid
Boiled Lupins have 247.89915966387 μg of Vitamin B9 per 500 calories, which is 62% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Boiled Lupins have 0 μg of Vitamin B12 per 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C4.62 mg
5.14%
Ascorbic acid
Boiled Lupins have 4.6218487394958 mg of Vitamin C per 500 calories, which is 5.14% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Boiled Lupins have 0 IU of Vitamin D per 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E
NA
Tocopherols and Tocotrienols
No information available
Vitamin K
NA
Phytomenadione or phylloquinone
No information available

Minerals

Boiled Lupins
Calcium214 mg
21.4%
Boiled Lupins have 214.28571428571 mg of Calcium per 500 calories, which is 21.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.97 mg
108%
Boiled Lupins have 0.97058823529412 mg of Copper per 500 calories, which is 108% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron5.04 mg
63%
Boiled Lupins have 5.0420168067227 mg of Iron per 500 calories, which is 63% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium227 mg
54%
Boiled Lupins have 226.89075630252 mg of Magnesium per 500 calories, which is 54% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese2.84 mg
123%
Boiled Lupins have 2.8403361344538 mg of Manganese per 500 calories, which is 123% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus538 mg
77%
Boiled Lupins have 537.81512605042 mg of Phosphorus per 500 calories, which is 77% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1029 mg
30.3%
Boiled Lupins have 1029.4117647059 mg of Potassium per 500 calories, which is 30.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium11 μg
20%
Boiled Lupins have 10.924369747899 μg of Selenium per 500 calories, which is 20% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium17 mg
1.12%
Boiled Lupins have 16.806722689076 mg of Sodium per 500 calories, which is 1.12% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc5.8 mg
52.7%
Boiled Lupins have 5.7983193277311 mg of Zinc per 500 calories, which is 52.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water299 g
8.07%
Boiled Lupins have 298.65546218487 g of Water per 500 calories, which is 8.07% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 500 calories of Boiled Lupins:
Minerals in 500 calories of Boiled Lupins:
Macronutrients in 500 calories of Boiled Lupins:



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