Comparing Nutrients in 1 kilogram Carob flour VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Carob flour	5%	2%	93%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Carob flour	Canned Kidney Beans	Recommended Dietary Allowance
Energy	76.6% 2220kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	6.7% 6.5g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	12.5% 2.12g	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	684% 889g	112% 145g	130g per day for Men 19-50 years
Sugars	677% 491g	25.5% 18.5g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 18.5g	g per day for Men 19-50 years
Fiber	1047% 398g	113% 43g	38g per day for Men 19-50 years
Protein	82.5% 46.2g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Carob flour	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	355% 4.6mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.4% 0.47mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	282% 3.66mg	57% 0.74mg	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	72.5% 290μg	90% 360μg	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	2.22% 2mg	13.3% 12mg	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	42% 6.3mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carob flour	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	348% 3480mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	634% 5.7mg	150% 1.35mg	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	368% 29.4mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	221% 5.1mg	73% 1.68mg	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	113% 790mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	243% 8270mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	23.3% 350mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	83.6% 9.2mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	0.97% 35.8g	21% 780g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Carob flour vs Canned Kidney Beans:

• Carob flour has 9 times more Vitamin B2, 4.6 times more Vitamin B3, 4.9 times more Vitamin B6 and 31.5 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.2 times more Vitamin B1, 2.9 times more Vitamin B5, 6 times more Vitamin C and more Vitamin K than Carob flour.
• Both Carob flour and Canned All Types Kidney Beans have similar amounts of Vitamin B9 per 1 kg.
• Both Carob flour as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Carob flour vs Canned Kidney Beans:

• Carob flour has 10.2 times more Calcium, 4.2 times more Copper, 2.5 times more Iron, 2 times more Magnesium, 3 times more Manganese, 3.5 times more Potassium, 5.9 times more Selenium and 2 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 8.5 times more Sodium and 21.8 times more Water than Carob flour.
• Both Carob flour and Canned All Types Kidney Beans have similar amounts of Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Carob flour has 2.6 times more Energy, 2 times more Omega 6, 6.1 times more Carbohydrate, 26.5 times more Sugars and 9.3 times more Fiber than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 20.5 times more Omega 3 than Carob flour.
• Both Carob flour and Canned All Types Kidney Beans have similar amounts of Protein per 1 kg.
• Both Carob flour as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.