Comparing Nutrients in 1 pound Canned White Beans VS Carob flour

Macros Ratio

	Protein	Fat	Carbs
Canned White Beans	25%	2%	73%
Carob flour	5%	2%	93%

Macro Nutrients

	Canned White Beans	Carob flour	Recommended Dietary Allowance
Energy	18% 517kcal	34.7% 1007kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	3.04% 2.95g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	1.28% 0.41g	32g per day for Men 19-50 years
Omega 3	16% 0.25g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	1.8% 0.3g	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	74% 96g	310% 403g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	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	57.3% 21.8g	475% 181g	38g per day for Men 19-50 years
Protein	59% 33g	37.4% 21g	56g per day for Men 19-50 years

Vitamins

	Canned White 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	36.3% 0.44mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	161% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.2% 0.51mg	53.8% 8.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.8% 0.84mg	4.26% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	73.7% 295μg	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	0% 0mg	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	24% 3.6mg	19% 2.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned White Beans	Carob flour	Recommended Dietary Allowance
Calcium	33% 331mg	158% 1579mg	1000mg per day for Men 19-50 years
Copper	117% 1.05mg	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	170% 13.6mg	167% 13.3mg	8mg per day for Men 19-50 years
Magnesium	55% 231mg	58.3% 245mg	420mg per day for Men 19-50 years
Manganese	102% 2.34mg	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	59% 413mg	51% 358mg	700mg per day for Men 19-50 years
Potassium	60.6% 2059mg	110% 3751mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	43.7% 24μg	55μg per day for Men 19-50 years
Sodium	103% 1542mg	10.6% 159mg	1500mg per day for Men 19-50 years
Zinc	46% 5.1mg	38% 4.17mg	11mg per day for Men 19-50 years
Water	8.6% 318g	0.44% 16.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned White Beans VS Carob flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned White 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 Canned White Beans vs Carob flour:

• 1 pound of Canned White Beans has 1.8 times more Vitamin B1, 3.9 times more Vitamin B5, 2.2 times more Vitamin B9, 1.3 times more Vitamin E and more Vitamin K than Carob flour.
• While 1 lb of Carob flour contains 12.5 times more Vitamin B2, 16.8 times more Vitamin B3 and 4.9 times more Vitamin B6 than Canned White Beans.
• 1 pound of Canned White Beans have insufficient amounts of Vitamin B3
• 1 pound of Carob flour have insufficient amounts of Vitamin B5 and Vitamin K
• Both Canned White Beans as well as Carob flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned White Beans vs Carob flour:

• 1 pound of Canned White Beans has 9.7 times more Sodium and 1.2 times more Zinc than Carob flour.
• While 1 lb of Carob flour contains 4.8 times more Calcium, 2.5 times more Copper, 1.8 times more Potassium and 3.3 times more Selenium than Canned White Beans.
• Both Canned White Beans and Carob flour contain similar levels of Iron, Magnesium, Manganese and Phosphorus per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned White Beans has 14 times more Omega 3 and 1.6 times more Protein than Carob flour.
• While 1 lb of Carob flour contains 1.9 times more Energy, 4.2 times more Carbohydrate, 169.2 times more Sugars and 8.3 times more Fiber than Canned White Beans.
• 1 pound of Carob flour provide inadequate amounts of Omega 3
• Both Canned White Beans as well as Carob flour provide inadequate amounts of Omega 6 in one pound.