Comparing Nutrients in 100 calories Carob flour VS Boiled Broadbeans

Weight per 100 calories

• Carob flour: 45g
• Boiled Broadbeans: 91g

Carob flour has 2 times more energy per 100g than Boiled Broadbeans . It has above average energy density when compared to other foods. Boiled Broadbeans having average energy density.

Discover which food has more nutrients per 100 calories - Carob flour or Boiled Broadbeans ?

Macros Ratio

	Protein	Fat	Carbs
Carob flour	5%	2%	93%
Boiled Broadbeans	27%	3%	70%

Macro Nutrients

	Carob flour	Boiled Broadbeans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.3% 0.29g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	0.11% 0.002g	0.68% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.095g	0.81% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.8% 40g	13.7% 18g	130g per day for Men 19-50 years
Sugars	30.5% 22g	2.3% 1.65g	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	47% 18g	13% 4.9g	38g per day for Men 19-50 years
Protein	3.7% 2.1g	12.3% 6.9g	56g per day for Men 19-50 years

Vitamins

	Carob flour	Boiled Broadbeans	Recommended Dietary Allowance
Vitamin A	0.05% 0.45μg	0.1% 0.91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2% 0.024mg	7.35% 0.088mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	6.22% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.34% 0.85mg	4.04% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.42% 0.021mg	2.85% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.7% 0.16mg	5.03% 0.065mg	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	3.27% 13μg	23.6% 95μg	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	0.1% 0.09mg	0.3% 0.27mg	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	1.9% 0.28mg	0.12% 0.018mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.2% 2.64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carob flour	Boiled Broadbeans	Recommended Dietary Allowance
Calcium	15.7% 157mg	3.27% 32.7mg	1000mg per day for Men 19-50 years
Copper	28.6% 0.26mg	26% 0.24mg	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	16.6% 1.32mg	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	5.8% 24.3mg	9.3% 39mg	420mg per day for Men 19-50 years
Manganese	9.95% 0.23mg	16.6% 0.38mg	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	5.1% 35.6mg	16.2% 114mg	700mg per day for Men 19-50 years
Potassium	11% 373mg	7.17% 244mg	3400mg per day for Men 19-50 years
Selenium	4.34% 2.4μg	4.3% 2.36μg	55μg per day for Men 19-50 years
Sodium	1.05% 15.8mg	0.3% 4.55mg	1500mg per day for Men 19-50 years
Zinc	3.77% 0.41mg	8.35% 0.92mg	11mg per day for Men 19-50 years
Water	0.044% 1.6g	1.76% 65g	3700g per day for Men 19-50 years

Carob Flour VS Boiled Broadbeans Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Carob flour or Boiled Broadbeans ?

Lets compare vitamin content per 100 calories of Carob flour vs Boiled Broadbeans :

• 100 calories of Carob flour have 2.6 times more Vitamin B2, 1.3 times more Vitamin B3 and 2.5 times more Vitamin B6 than Boiled Broadbeans .
• While 100 kcal of Boiled Broadbeans contain 3.7 times more Vitamin B1, 6.7 times more Vitamin B5, 7.2 times more Vitamin B9 and more Vitamin K than Carob flour.
• 100 calories of Carob flour have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin K
• Both Carob flour as well as Boiled Broadbeans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 100 calories.

Comparing minerals per 100 calories for Carob flour vs Boiled Broadbeans :

• 100 calories of Carob flour have 4.8 times more Calcium and 1.5 times more Potassium than Boiled Broadbeans .
• While 100 kcal of Boiled Broadbeans contain 1.6 times more Magnesium, 1.7 times more Manganese, 3.2 times more Phosphorus and 2.2 times more Zinc than Carob flour.
• Both Carob flour and Boiled Broadbeans contain similar levels of Copper, Iron and Selenium per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Carob flour have 2.2 times more Carbohydrate, 13.4 times more Sugars and 3.7 times more Fiber than Boiled Broadbeans .
• While 100 kcal of Boiled Broadbeans contain 3.3 times more Protein than Carob flour.
• Both Carob flour and Boiled Broadbeans offer comparable quantities of Energy per 100 calories.
• Both Carob flour as well as Boiled Broadbeans provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.