Comparing Nutrients in 100 calories Canned White Beans VS Carob flour

Weight per 100 calories

• Canned White Beans: 87.7g
• Carob flour: 45g

Carob flour has 1.9 times more energy per unit of mass than Canned White Beans, which is above average in comparison to other foods. Canned White Beans having average energy density.

Discover which food has more nutrients per 100 calories - Canned White Beans or Carob flour?

Macros Ratio

	Protein	Fat	Carbs
Canned White Beans	25%	2%	73%
Carob flour	5%	2%	93%

Macro Nutrients

	Canned White Beans	Carob flour	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	0.3% 0.29g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.065g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	3.07% 0.049g	0.11% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	0.56% 0.095g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.6g	30.8% 40g	130g per day for Men 19-50 years
Sugars	0.35% 0.25g	30.5% 22g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11% 4.2g	47% 18g	38g per day for Men 19-50 years
Protein	11.4% 6.37g	3.7% 2.1g	56g per day for Men 19-50 years

Vitamins

	Canned White Beans	Carob flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.05% 0.45μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7% 0.084mg	2% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.5% 0.032mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.62% 0.099mg	5.34% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.25% 0.16mg	0.42% 0.021mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.06% 0.066mg	12.7% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	14.3% 57μg	3.27% 13μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.1% 0.09mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.6% 0.69mg	1.9% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.1% 2.54μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned White Beans	Carob flour	Recommended Dietary Allowance
Calcium	6.4% 64mg	15.7% 157mg	1000mg per day for Men 19-50 years
Copper	22.6% 0.2mg	28.6% 0.26mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	32.8% 2.62mg	16.6% 1.32mg	8mg per day for Men 19-50 years
Magnesium	10.7% 44.7mg	5.8% 24.3mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	9.95% 0.23mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	11.4% 80mg	5.1% 35.6mg	700mg per day for Men 19-50 years
Potassium	11.7% 398mg	11% 373mg	3400mg per day for Men 19-50 years
Selenium	2.55% 1.4μg	4.34% 2.4μg	55μg per day for Men 19-50 years
Sodium	20% 298mg	1.05% 15.8mg	1500mg per day for Men 19-50 years
Zinc	8.93% 0.98mg	3.77% 0.41mg	11mg per day for Men 19-50 years
Water	1.66% 61.5g	0.044% 1.6g	3700g per day for Men 19-50 years

Canned White Beans VS Carob Flour Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Canned White Beans or Carob flour?

Lets compare vitamin content per 100 calories of Canned White Beans vs Carob flour:

• 100 calories of Canned White Beans have 3.5 times more Vitamin B1, 7.7 times more Vitamin B5, 4.4 times more Vitamin B9, 2.4 times more Vitamin E and more Vitamin K than Carob flour.
• While 100 kcal of Carob flour contain 6.4 times more Vitamin B2, 8.6 times more Vitamin B3 and 2.5 times more Vitamin B6 than Canned White Beans.
• 100 calories of Canned White Beans have insufficient amounts of Vitamin B3
• 100 calories of Carob flour have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin E and Vitamin K
• Both Canned White Beans as well as Carob flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Canned White Beans vs Carob flour:

• 100 calories of Canned White Beans have 2 times more Iron, 1.8 times more Magnesium, 2 times more Manganese, 2.2 times more Phosphorus, 18.9 times more Sodium and 2.4 times more Zinc than Carob flour.
• While 100 kcal of Carob flour contain 2.4 times more Calcium, 1.3 times more Copper and 1.7 times more Selenium than Canned White Beans.
• Both Canned White Beans and Carob flour contain similar levels of Potassium per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Canned White Beans have 27.3 times more Omega 3 and 3.1 times more Protein than Carob flour.
• While 100 kcal of Carob flour contain 2.2 times more Carbohydrate, 86.9 times more Sugars and 4.3 times more Fiber than Canned White Beans.
• Both Canned White Beans and Carob flour offer comparable quantities of Energy per 100 calories.
• 100 calories of Carob flour provide inadequate amounts of Omega 3
• Both Canned White Beans as well as Carob flour provide inadequate amounts of Omega 6 in 100 calories.