Comparing Nutrients in 1 kilogram Carob flour VS California Red Kidney Beans

Macros Ratio

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

Macro Nutrients

	Carob flour	California Red Kidney Beans	Recommended Dietary Allowance
Energy	76.6% 2220kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	6.7% 6.5g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	12.5% 2.12g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	684% 889g	460% 598g	130g per day for Men 19-50 years
Sugars	677% 491g	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	1047% 398g	655% 249g	38g per day for Men 19-50 years
Protein	82.5% 46.2g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Carob flour	California Red 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	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	355% 4.6mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.4% 0.47mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	282% 3.66mg	305% 3.97mg	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	985% 3940μg	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	50% 45mg	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	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	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	348% 3480mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	634% 5.7mg	1222% 11mg	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	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	221% 5.1mg	435% 10mg	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	579% 4050mg	700mg per day for Men 19-50 years
Potassium	243% 8270mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	23.3% 350mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	83.6% 9.2mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	0.97% 35.8g	3.18% 118g	3700g per day for Men 19-50 years

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

• Carob flour has 2.1 times more Vitamin B2 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 10 times more Vitamin B1, 16.6 times more Vitamin B5, 13.6 times more Vitamin B9 and 22.5 times more Vitamin C than Carob flour.
• Both Carob flour and Raw California Red Kidney Beans have similar amounts of Vitamin B3 and Vitamin B6 per 1 kg.
• Both Carob flour as well as Raw California Red 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 California Red Kidney Beans:

• Carob flour has 1.8 times more Calcium, 1.7 times more Selenium and 3.2 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.9 times more Copper, 3.2 times more Iron, 3 times more Magnesium, 2 times more Manganese, 5.1 times more Phosphorus, 1.8 times more Potassium and 2.8 times more Zinc than Carob flour.

Comparison of macro-nutrients per 1 kilogram:

• Carob flour has 3.9 times more Omega 6, 1.5 times more Carbohydrate and 1.6 times more Fiber than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.5 times more Energy, 21 times more Omega 3 and 5.3 times more Protein than Carob flour.
• Both Carob flour as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.