Nutrients in 100 calories of Boiled Lupins

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

Weight per 100 Calories

Boiled Lupins

84g

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

Macros Ratio

Protein Fat Carbs

49%

21%

30%

100 kcal ▼

Macro Nutrients

Boiled Lupins

Energy100 kcal

3.45%

Boiled Lupins have 100 kcal of Energy per 100 calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat2.45 g

2.53%

Boiled Lupins have 2.453781512605 g of Fat per 100 calories, which is 2.53% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.29 g

0.91%

Boiled Lupins have 0.29075630252101 g of Saturated Fat per 100 calories, which is 0.91% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.11 g

7.04%

Boiled Lupins have 0.11260504201681 g of Omega 3 per 100 calories, which is 7.04% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.5 g

2.95%

Boiled Lupins have 0.50168067226891 g of Omega 6 per 100 calories, which is 2.95% 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 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate8.3 g

6.4%

Boiled Lupins have 8.3025210084034 g of Carbohydrate per 100 calories, which is 6.4% 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

Fiber2.35 g

6.2%

Boiled Lupins have 2.3529411764706 g of Fiber per 100 calories, which is 6.2% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein13 g

23.4%

Boiled Lupins have 13.084033613445 g of Protein per 100 calories, which is 23.4% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.11 mg

9.4%

Thiamine

Boiled Lupins have 0.11260504201681 mg of Vitamin B1 per 100 calories, which is 9.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.045 mg

3.43%

Riboflavin

Boiled Lupins have 0.04453781512605 mg of Vitamin B2 per 100 calories, which is 3.43% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.42 mg

2.6%

Niacin, nicotinic acid, niacinamide

Boiled Lupins have 0.41596638655462 mg of Vitamin B3 per 100 calories, which is 2.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.16 mg

3.16%

Pantothenic acid

Boiled Lupins have 0.15798319327731 mg of Vitamin B5 per 100 calories, which is 3.16% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.008 mg

0.58%

Pyridoxine

Boiled Lupins have 0.007563025210084 mg of Vitamin B6 per 100 calories, which is 0.58% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B949.6 μg

12.4%

Folates and Folic Acid

Boiled Lupins have 49.579831932773 μg of Vitamin B9 per 100 calories, which is 12.4% 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 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C0.92 mg

1.03%

Ascorbic acid

Boiled Lupins have 0.92436974789916 mg of Vitamin C per 100 calories, which is 1.03% 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 calories, 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

Calcium43 mg

4.3%

Boiled Lupins have 42.857142857143 mg of Calcium per 100 calories, which is 4.3% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.19 mg

21.6%

Boiled Lupins have 0.19411764705882 mg of Copper per 100 calories, which is 21.6% 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 mg

12.6%

Boiled Lupins have 1.0084033613445 mg of Iron per 100 calories, which is 12.6% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium45.4 mg

11%

Boiled Lupins have 45.378151260504 mg of Magnesium per 100 calories, which is 11% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.57 mg

24.7%

Boiled Lupins have 0.56806722689076 mg of Manganese per 100 calories, which is 24.7% 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

Phosphorus108 mg

15.4%

Boiled Lupins have 107.56302521008 mg of Phosphorus per 100 calories, which is 15.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium206 mg

6.06%

Boiled Lupins have 205.88235294118 mg of Potassium per 100 calories, which is 6.06% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2.2 μg

3.97%

Boiled Lupins have 2.1848739495798 μg of Selenium per 100 calories, which is 3.97% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium3.36 mg

0.22%

Boiled Lupins have 3.3613445378151 mg of Sodium per 100 calories, which is 0.22% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.16 mg

10.5%

Boiled Lupins have 1.1596638655462 mg of Zinc per 100 calories, which is 10.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water59.7 g

1.6%

Boiled Lupins have 59.731092436975 g of Water per 100 calories, which is 1.6% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 calories of Boiled Lupins:

100 calories 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 calories of product has trace amounts of Vitamin C, it has no Vitamin A, Vitamin B6, Vitamin B12 and Vitamin D.

Minerals in 100 calories of Boiled Lupins:

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

Macronutrients in 100 calories of Boiled Lupins:

100 calories of Boiled Lupins is an excellent source of Protein.
It has a good amount of Omega 3.
It also has some Fat, Omega 6, Carbohydrate and Fiber.
The product has trace amounts of Saturated Fat.

Compare Boiled Lupins with:

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

Food Info

Nutrients in 100 calories of Boiled Lupins

Weight per 100 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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