Comparing Nutrients in 1 kilogram Broadbeans VS Carob flour

Macros Ratio

	Protein	Fat	Carbs
Broadbeans	30%	4%	66%
Carob flour	5%	2%	93%

Macro Nutrients

	Broadbeans	Carob flour	Recommended Dietary Allowance
Energy	118% 3410kcal	76.6% 2220kcal	2900kcal per day for Men 19-50 years
Fat	15.8% 15.3g	6.7% 6.5g	97g per day for Men 19-50 years
Saturated Fat	7.94% 2.54g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	28.8% 0.46g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	34% 5.8g	12.5% 2.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	448% 583g	684% 889g	130g per day for Men 19-50 years
Sugars	78.6% 57g	677% 491g	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	658% 250g	1047% 398g	38g per day for Men 19-50 years
Protein	466% 261g	82.5% 46.2g	56g per day for Men 19-50 years

Vitamins

	Broadbeans	Carob flour	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	463% 5.55mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	256% 3.33mg	355% 4.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	177% 28.3mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	195% 9.76mg	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	282% 3.66mg	282% 3.66mg	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	1058% 4230μg	72.5% 290μg	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	15.6% 14mg	2.22% 2mg	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	3.33% 0.5mg	42% 6.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	75% 90μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broadbeans	Carob flour	Recommended Dietary Allowance
Calcium	103% 1030mg	348% 3480mg	1000mg per day for Men 19-50 years
Copper	916% 8.24mg	634% 5.7mg	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	838% 67mg	368% 29.4mg	8mg per day for Men 19-50 years
Magnesium	457% 1920mg	129% 540mg	420mg per day for Men 19-50 years
Manganese	707% 16.3mg	221% 5.1mg	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	601% 4210mg	113% 790mg	700mg per day for Men 19-50 years
Potassium	312% 10620mg	243% 8270mg	3400mg per day for Men 19-50 years
Selenium	149% 82μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	23.3% 350mg	1500mg per day for Men 19-50 years
Zinc	285% 31.4mg	83.6% 9.2mg	11mg per day for Men 19-50 years
Water	2.97% 110g	0.97% 35.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Broadbeans VS Carob flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Broadbeans versus 1 kg of Carob flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Broadbeans vs Carob flour:

• 1 kilogram of Broadbeans has 10.5 times more Vitamin B1, 1.5 times more Vitamin B3, 20.8 times more Vitamin B5, 14.6 times more Vitamin B9 and more Vitamin K than Carob flour.
• While 1 kg of Carob flour contains 1.4 times more Vitamin B2 and 12.6 times more Vitamin E than Raw Broadbeans .
• Both Broadbeans and Carob flour provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Broadbeans have insufficient amounts of Vitamin E
• 1 kilogram of Carob flour have insufficient amounts of Vitamin B5 and Vitamin K
• Both Raw Broadbeans as well as Carob flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Broadbeans vs Carob flour:

• 1 kilogram of Broadbeans has 1.4 times more Copper, 2.3 times more Iron, 3.6 times more Magnesium, 3.2 times more Manganese, 5.3 times more Phosphorus, 1.3 times more Potassium, 1.5 times more Selenium and 3.4 times more Zinc than Carob flour.
• While 1 kg of Carob flour contains 3.4 times more Calcium and 2.7 times more Sodium than Raw Broadbeans .

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Broadbeans has 1.5 times more Energy, 11.5 times more Omega 3, 2.7 times more Omega 6 and 5.7 times more Protein than Carob flour.
• While 1 kg of Carob flour contains 1.5 times more Carbohydrate, 8.6 times more Sugars and 1.6 times more Fiber than Raw Broadbeans .
• 1 kilogram of Carob flour provide inadequate amounts of Omega 3 and Omega 6