Comparing Nutrients in 14 ounces Carob flour VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Carob flour	5%	2%	93%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Carob flour	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	30.4% 881kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	2.66% 2.58g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	4.95% 0.84g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	271% 353g	68.4% 89g	130g per day for Men 19-50 years
Sugars	269% 195g	NA	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	97% 37g	38g per day for Men 19-50 years
Protein	32.7% 18.3g	64.7% 36.2g	56g per day for Men 19-50 years

Vitamins

	Carob flour	Boiled California Red 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	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	141% 1.83mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.53mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.73% 0.19mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.45mg	31.8% 0.41mg	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	73.4% 294μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carob flour	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	138% 1381mg	26% 262mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	127% 1.15mg	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	148% 12mg	8mg per day for Men 19-50 years
Magnesium	51% 214mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	87.7% 2mg	55% 1.26mg	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	77.7% 544mg	700mg per day for Men 19-50 years
Potassium	97% 3282mg	49% 1663mg	3400mg per day for Men 19-50 years
Selenium	38.2% 21μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	33% 3.65mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	0.38% 14.2g	7.18% 266g	3700g per day for Men 19-50 years

Nutrient Comparison: Carob flour VS Boiled California Red Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Carob flour versus 14 oz of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Carob flour have 7.4 times more Vitamin B2, 3.5 times more Vitamin B3 and 3.5 times more Vitamin B6 than Boiled California Red Kidney Beans.
• While 14 oz of Boiled California Red Kidney Beans contain 2.4 times more Vitamin B1, 4.7 times more Vitamin B5 and 2.6 times more Vitamin B9 than Carob flour.
• 14 ounces of Carob flour have insufficient amounts of Vitamin B5
• Both Carob flour as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

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

• 14 ounces of Carob flour have 5.3 times more Calcium, 2 times more Copper, 1.6 times more Manganese, 2 times more Potassium, 4.4 times more Selenium and 8.8 times more Sodium than Boiled California Red Kidney Beans.
• While 14 oz of Boiled California Red Kidney Beans contain 1.7 times more Phosphorus than Carob flour.
• Both Carob flour and Boiled California Red Kidney Beans contain similar levels of Iron, Magnesium and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Carob flour have 1.8 times more Energy, 4 times more Carbohydrate and 4.3 times more Fiber than Boiled California Red Kidney Beans.
• While 14 oz of Boiled California Red Kidney Beans contain 8 times more Omega 3 and 2 times more Protein than Carob flour.
• 14 ounces of Carob flour provide inadequate amounts of Omega 3
• Both Carob flour as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in 14 ounces.