Comparing Nutrients in 14 ounces Carob flour VS Boiled Kidney Beans

Macros Ratio

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

Macro Nutrients

	Carob flour	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	30.4% 881kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	2.66% 2.58g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	4.95% 0.84g	2.52% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	271% 353g	69.6% 90g	130g per day for Men 19-50 years
Sugars	269% 195g	1.75% 1.27g	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	416% 158g	67% 25.4g	38g per day for Men 19-50 years
Protein	32.7% 18.3g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	Carob flour	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	141% 1.83mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.53mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.73% 0.19mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.45mg	36.6% 0.48mg	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	28.8% 115μg	129% 516μg	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	0.88% 0.79mg	5.3% 4.76mg	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	16.7% 2.5mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	27.8% 33.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carob flour	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	138% 1381mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	95% 0.86mg	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	146% 11.7mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	51% 214mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	87.7% 2mg	74.2% 1.7mg	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	44.8% 314mg	78.2% 548mg	700mg per day for Men 19-50 years
Potassium	97% 3282mg	47.3% 1607mg	3400mg per day for Men 19-50 years
Selenium	38.2% 21μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	33% 3.65mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	0.38% 14.2g	7.2% 266g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Carob flour vs Boiled Kidney Beans:

• Carob flour has 7.9 times more Vitamin B2, 3.3 times more Vitamin B3, 3.1 times more Vitamin B6 and 21 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3 times more Vitamin B1, 4.7 times more Vitamin B5, 4.5 times more Vitamin B9, 6 times more Vitamin C and more Vitamin K than Carob flour.
• Both Carob flour as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Carob flour vs Boiled Kidney Beans:

• Carob flour has 9.9 times more Calcium, 2.6 times more Copper, 1.3 times more Iron, 1.3 times more Magnesium, 2 times more Potassium, 4.8 times more Selenium and 35 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.7 times more Phosphorus and 18.7 times more Water than Carob flour.
• Both Carob flour and Boiled All Types Kidney Beans have similar amounts of Manganese and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Carob flour has 1.7 times more Energy, 2 times more Omega 6, 3.9 times more Carbohydrate, 153.4 times more Sugars and 6.2 times more Fiber than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 42.5 times more Omega 3 and 1.9 times more Protein than Carob flour.
• Both Carob flour as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.