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

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Carob flour	Recommended Dietary Allowance
Energy	51.6% 1497kcal	34.7% 1007kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	3.04% 2.95g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	1.28% 0.41g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	5.66% 0.96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	310% 403g	130g per day for Men 19-50 years
Sugars	NA	307% 223g	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	297% 113g	475% 181g	38g per day for Men 19-50 years
Protein	197% 111g	37.4% 21g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Carob flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	161% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	53.8% 8.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	4.26% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	128% 1.66mg	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	447% 1787μg	33% 132μg	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	22.7% 20.4mg	1% 0.91mg	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	NA	19% 2.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Carob flour	Recommended Dietary Allowance
Calcium	88.5% 885mg	158% 1579mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	288% 2.6mg	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	530% 42.4mg	167% 13.3mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	58.3% 245mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	100% 2.3mg	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	262% 1837mg	51% 358mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	110% 3751mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	43.7% 24μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	10.6% 159mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	38% 4.17mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	0.44% 16.2g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Carob flour per 1 lb

Compare the macro and micronutrient content in 1 lb of California Red Kidney Beans versus 1 lb of Carob flour to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of California Red Kidney Beans has 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.
• While 1 lb of Carob flour contains 2.1 times more Vitamin B2 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Carob flour provide similar amounts of Vitamin B3 and Vitamin B6 per one pound.
• 1 pound of Carob flour have insufficient amounts of Vitamin B5 and Vitamin C
• Both Raw California Red Kidney Beans as well as Carob flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for California Red Kidney Beans vs Carob flour:

• 1 pound of California Red Kidney Beans has 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.
• While 1 lb of Carob flour contains 1.8 times more Calcium, 1.7 times more Selenium and 3.2 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• 1 pound of California Red Kidney Beans has 1.5 times more Energy, 21 times more Omega 3 and 5.3 times more Protein than Carob flour.
• While 1 lb of Carob flour contains 1.5 times more Carbohydrate and 1.6 times more Fiber than Raw California Red Kidney Beans.
• 1 pound of Carob flour provide inadequate amounts of Omega 3
• Both Raw California Red Kidney Beans as well as Carob flour provide inadequate amounts of Omega 6 in one pound.