Lupins, Mature Seeds, Raw
Serving Size 100 grams
Nutritional Value and Analysis
Lupins, Mature Seeds, Raw with a serving size of 100 grams has a total of 371 calories with 9.74 grams of fat. The serving size is equivalent to 100 grams of food and contains 87.66 calories from fat. This item is classified as legumes and legume products foods.
This food is a good source of protein, fiber, magnesium, phosphorus, zinc, copper, manganese, thiamin, folate, folate, folate, dfe, tryptophan, threonine, isoleucine, leucine, lysine, phenylalanine, tyrosine, valine and histidine .
Protein 71% of DV
A serving of 100 grams of lupins, mature seeds, raw has 71% of the recommended daily needs of protein.
Fiber 76% of DV
A serving of 100 grams of lupins, mature seeds, raw has 76% of the recommended daily needs of fiber.
Magnesium 47% of DV
A serving of 100 grams of lupins, mature seeds, raw has 47% of the recommended daily needs of magnesium.
Phosphorus 35% of DV
A serving of 100 grams of lupins, mature seeds, raw has 35% of the recommended daily needs of phosphorus.
Zinc 43% of DV
A serving of 100 grams of lupins, mature seeds, raw has 43% of the recommended daily needs of zinc.
Copper 113% of DV
A serving of 100 grams of lupins, mature seeds, raw has 113% of the recommended daily needs of copper.
Manganese 103% of DV
A serving of 100 grams of lupins, mature seeds, raw has 103% of the recommended daily needs of manganese.
Thiamin 53% of DV
A serving of 100 grams of lupins, mature seeds, raw has 53% of the recommended daily needs of thiamin.
Folate 89% of DV
A serving of 100 grams of lupins, mature seeds, raw has 89% of the recommended daily needs of folate.
Folate 89% of DV
A serving of 100 grams of lupins, mature seeds, raw has 89% of the recommended daily needs of folate.
Folate, DFE 89% of DV
A serving of 100 grams of lupins, mature seeds, raw has 89% of the recommended daily needs of folate, dfe.
Tryptophan 88% of DV
A serving of 100 grams of lupins, mature seeds, raw has 88% of the recommended daily needs of tryptophan.
Threonine 102% of DV
A serving of 100 grams of lupins, mature seeds, raw has 102% of the recommended daily needs of threonine.
Isoleucine 131% of DV
A serving of 100 grams of lupins, mature seeds, raw has 131% of the recommended daily needs of isoleucine.
Leucine 98% of DV
A serving of 100 grams of lupins, mature seeds, raw has 98% of the recommended daily needs of leucine.
Lysine 78% of DV
A serving of 100 grams of lupins, mature seeds, raw has 78% of the recommended daily needs of lysine.
Phenylalanine 67% of DV
A serving of 100 grams of lupins, mature seeds, raw has 67% of the recommended daily needs of phenylalanine.
Tyrosine 57% of DV
A serving of 100 grams of lupins, mature seeds, raw has 57% of the recommended daily needs of tyrosine.
Valine 97% of DV
A serving of 100 grams of lupins, mature seeds, raw has 97% of the recommended daily needs of valine.
Histidine 113% of DV
A serving of 100 grams of lupins, mature seeds, raw has 113% of the recommended daily needs of histidine.
Nutrition Facts
Serving Size 100g (about 3.52 oz)
| Amount Per Serving | ||
|---|---|---|
| Calories 371 | Calories from Fat 88 | |
| % Daily Value* | ||
| Total Fat 9.7g | 15% | |
| Saturated Fat 1.2g | 6% | |
| Trans Fat 0g | ||
| Cholesterol 0mg | 0% | |
| Sodium 15mg | 1% | |
| Total Carbohydrate 40.4g | 13% | |
| Dietary Fiber 18.9g | 76% | |
| Sugars 0g | ||
| Protein 36g | ||
| Vitamin A 0% | Vitamin C 8% |
| Calcium 14% | Iron 24% |
* Percent Daily Values are based on a 2,000 calorie diet.
Vitamins
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Vitamin A | 0 IU | 0% | |
| → Vitamin A, RAE | 0 µg | 0% | |
| → Alpha Carotene | 0 µg | - | |
| → Beta Carotene | 0 µg | - | |
| → Beta Cryptoxanthin | 0 µg | - | |
| → Lutein + zeaxanthin | 0 µg | - | |
| → Lycopene | 0 µg | - | |
| Vitamin B-12 | 0 µg | 0% | |
| Vitamin B-6 | 0.36 mg | 21% | |
| Vitamin C | 4.8 mg | 8% | |
| Vitamin D | 0 IU | 0% |
Vitamins are organic compounds required by your body to grow and develop normally. A balanced diet with a variety of foods is the best way to get the 13 different vitamins that your body requires.
Carbohydrates
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Carbohydrate | 40.37 g | 13% | |
| Fiber | 18.9 g | 76% |
Carbohydrates, also known as carbs, saccharides, sugars or starches are the most abundant food source and a key form of energy for your body. Once ingested your body transforms carbohydrates into glucose which is used by your body as an energy source for your cells, tissues and organs.
Fats & Fatty Acids
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Fat | 9.74 g | 15% | |
| Saturated Fats | 1.16 g | 6% | |
| → Lauric Acid | 0.01 g | - | |
| → Myristic Acid | 0.01 g | - | |
| → Palmitic Acid | 0.74 g | - | |
| → Stearic Acid | 0.32 g | - | |
| Monounsaturated Fats | 3.94 g | - | |
| → Palmitoleic Acid | 0.03 g | - | |
| → Oleic Acid | 3.56 g | - | |
| → Gadoleic Acid | 0.26 g | - | |
| → Erucic Acid | 0.09 g | - | |
| Polyunsaturated Fats | 2.44 g | - | |
| → Linolenic Acid (18:2) | 2 g | - | |
| → Linolenic Acid (18:3) | 0.45 g | - | |
| Trans Fats | 0 g | 0% |
Fat is important in your diet because it gives you energy and helps your body absorb vitamins. Fat is stored in your body in the form of fatty acids. Fatty acids are classified in three different types or families: saturated, monounsaturated and polyunsaturated.
Proteins & Amino Acids
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Protein | 36.17 g | 71% | |
| → Alanine | 1.3 g | - | |
| → Arginine | 3.88 g | - | |
| → Aspartic acid | 3.88 g | - | |
| → Cystine | 0.45 g | - | |
| → Glutamic acid | 8.69 g | - | |
| → Glycine | 1.54 g | - | |
| → Histidine | 1.03 g | 113% | |
| → Isoleucine | 1.62 g | 131% | |
| → Leucine | 2.74 g | 98% | |
| → Lysine | 1.93 g | 78% | |
| → Methionine | 0.26 g | 21% | |
| → Phenylalanine | 1.44 g | 67% | |
| → Proline | 1.48 g | - | |
| → Serine | 1.87 g | - | |
| → Threonine | 1.33 g | 102% | |
| → Tryptophan | 0.29 g | 88% | |
| → Tyrosine | 1.36 g | 57% | |
| → Valine | 1.51 g | 97% |
Proteins are present in every cell of your body and are crucial to build and maintain your bones, muscles and skin. Sources of proteins include meat, dairy products, nuts, beans and some grains. It is important to eat foods with the appropriate amount of dietary protein every day because your body does not store protein in the same way fats and carbohydrates are stored.
Minerals
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Calcium | 176 mg | 14% | |
| Copper | 1.02 mg | 113% | |
| Iron | 4.36 mg | 24% | |
| Magnesium | 198 mg | 47% | |
| Manganese | 2.38 mg | 103% | |
| Phosphorus | 440 mg | 35% | |
| Potassium | 1013 mg | 22% | |
| Selenium | 8.2 µg | 15% | |
| Sodium | 15 mg | 1% | |
| Zinc | 4.75 mg | 43% |
Minerals are chemical elements required by your body to grow and stay healthy. There are two kinds of minerals: macrominerals and trace minerals. Macrominerals are needed by your body needs in larger amounts, while trace minerals are needed by your body in small amounts.
Sterols
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Cholesterol | 0 mg | 0% |
Cholesterol is a fat like chemical compound that your body requires to build cell membranes and to produce vitamin D and hormones like estrogen and testosterone. Although your body makes all the cholesterol it needs, this nutrient is commonly found in foods like meat, eggs and cheese.
Miscellaneous
Calories Burn off Time
How long would it take to burn off Lupins, Mature Seeds, Raw with 371calories? A brisk walk for 81 minutes, jogging for 38 minutes, or hiking for 62 minutes will help your burn off the calories in lupins, mature seeds, raw.
Burn off time varies based on your weight, physical activity and exercise intensity. The following physical activity table contains an estimated burn off time for a person weighting 154 lbs.
| Physical Activity | Burn Off Time |
|---|---|
| Bicycling - 10 mph or less | 77 minutes |
| Dancing | 67 minutes |
| Golfing | 67 minutes |
| Hiking | 62 minutes |
| Light Gardening | 67 minutes |
| Stretching | 124 minutes |
| Walking - 3.5 mph | 81 minutes |
| Weight Training - light workout | 103 minutes |
| Aerobics | 46 minutes |
| Basketball | 51 minutes |
| Bicycling - 10 mph or more | 38 minutes |
| Running - 5 mph | 38 minutes |
| Swimming | 44 minutes |
| Walking - 4.5 mph | 49 minutes |
| Weight Training - vigorous workout | 51 minutes |
Similar Food Items to Lupins, Mature Seeds, Raw
| Name | Calories | Total Fat | Proteins | Carbohydrates |
|---|---|---|---|---|
| Lentils, Mature Seeds, Cooked, Boiled, Without Salt | 116 | 0.38g | 9.02g | 20.13g |
| Lima Beans, Large, Mature Seeds, Canned | 79 | 0.17g | 4.93g | 14.91g |
| Lima Beans, Large, Mature Seeds, Cooked, Boiled, Without Salt | 115 | 0.38g | 7.8g | 20.88g |
| Lima Beans, Large, Mature Seeds, Raw | 338 | 0.69g | 21.46g | 63.38g |
| Lima Beans, Thin Seeded (baby), Mature Seeds, Cooked, Boiled, Without Salt | 126 | 0.38g | 8.04g | 23.31g |
| Lima Beans, Thin Seeded (baby), Mature Seeds, Raw | 335 | 0.93g | 20.62g | 62.83g |
| Lupins, Mature Seeds, Cooked, Boiled, Without Salt | 119 | 2.92g | 15.57g | 9.88g |
| Mothbeans, Mature Seeds, Cooked, Boiled, Without Salt | 117 | 0.55g | 7.81g | 20.96g |
| Mothbeans, Mature Seeds, Raw | 343 | 1.61g | 22.94g | 61.52g |
Footnotes
Percent daily values are based on a 2,000 calorie reference diet. Factors like age, gender and level of physical activity may affect your daily required values.
Nutrition data based on the USDA National Nutrient Database for Standard Reference, Release 28.
The editorial opinions regarding food value or quality in this website are given without warranty, and are not intended to replace medical advice or a nutritionist guidance.
Dietary Recommendations
A healthy eating pattern that accounts for all foods and beverages within an appropriate calorie level could help achieve and maintain a healthy weight and reduce the risk of chronic disease. Healthy eating habits include the following:
- Vegetables from all subgroups, including dark, green, red and orange vegetables and also beans and peas
- A variety of whole fruits
- Grains with at least half of which are whole grains
- Low or fat free dairy products, including milk, yogurt, cheese and/or fortified soy beverages
- Protein foods, including seafood, lean meats and poultry, eggs and nuts
- Oils with limited amounts of saturated fats and trans fats, added sugars, and sodium