Comparing Nutrients in 1 kilogram 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	76.6% 2220kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	6.7% 6.5g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	12.5% 2.12g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	684% 889g	175% 228g	130g per day for Men 19-50 years
Sugars	677% 491g	4.4% 3.2g	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	1047% 398g	168% 64g	38g per day for Men 19-50 years
Protein	82.5% 46.2g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Carob flour	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	355% 4.6mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.4% 0.47mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	282% 3.66mg	92% 1.2mg	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	325% 1300μg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carob flour	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	348% 3480mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	634% 5.7mg	240% 2.16mg	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	278% 22mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	221% 5.1mg	187% 4.3mg	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	197% 1380mg	700mg per day for Men 19-50 years
Potassium	243% 8270mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	23.3% 350mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	83.6% 9.2mg	91% 10mg	11mg per day for Men 19-50 years
Water	0.97% 35.8g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.