Comparing Nutrients in 300 calories Broadbeans VS Carob flour

Weight per 300 calories

• Broadbeans: 88g
• Carob flour: 135g

Broadbeans have 1.5 times more energy per 100g than Carob flour. It has high energy density when compared to other foods. Carob flour having above average energy density.

Which food has more nutrients per 300 calories - Broadbeans or Carob flour?

Macros Ratio

	Protein	Fat	Carbs
Broadbeans	30%	4%	66%
Carob flour	5%	2%	93%

Macro Nutrients

	Broadbeans	Carob flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	0.91% 0.88g	97g per day for Men 19-50 years
Saturated Fat	0.7% 0.22g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	2.53% 0.04g	0.34% 0.005g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.4% 51.3g	92% 120g	130g per day for Men 19-50 years
Sugars	6.9% 5g	91% 66.3g	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	58% 22g	142% 53.8g	38g per day for Men 19-50 years
Protein	41% 23g	11% 6.24g	56g per day for Men 19-50 years

Vitamins

	Broadbeans	Carob flour	Recommended Dietary Allowance
Vitamin A	0.29% 2.64μg	0.15% 1.35μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.7% 0.49mg	5.97% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.5% 0.29mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.86mg	1.27% 0.064mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.8% 0.32mg	38% 0.49mg	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	93% 372μg	9.8% 39μg	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	1.37% 1.23mg	0.3% 0.27mg	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	0.29% 0.044mg	5.68% 0.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.9μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broadbeans	Carob flour	Recommended Dietary Allowance
Calcium	9.06% 91mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	80.5% 0.72mg	85.7% 0.77mg	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	73.7% 5.9mg	49.7% 3.97mg	8mg per day for Men 19-50 years
Magnesium	40.2% 169mg	17.4% 73mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	30% 0.69mg	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	53% 370mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	33% 1118mg	3400mg per day for Men 19-50 years
Selenium	13% 7.2μg	13% 7.16μg	55μg per day for Men 19-50 years
Sodium	0.76% 11.4mg	3.15% 47.3mg	1500mg per day for Men 19-50 years
Zinc	25% 2.76mg	11.3% 1.24mg	11mg per day for Men 19-50 years
Water	0.26% 9.66g	0.13% 4.84g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Broadbeans vs Carob flour:

• Raw Broadbeans have 6.8 times more Vitamin B1, 13.5 times more Vitamin B5, 9.5 times more Vitamin B9 and more Vitamin K than Carob flour.
• While Carob flour contains 2.1 times more Vitamin B2, 1.5 times more Vitamin B6 and 19.4 times more Vitamin E than Raw Broadbeans .
• Both Raw Broadbeans and Carob flour have similar amounts of Vitamin B3 per 300 kcal.
• Both Raw Broadbeans as well as Carob flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Broadbeans vs Carob flour:

• Raw Broadbeans have 1.5 times more Iron, 2.3 times more Magnesium, 2.1 times more Manganese, 3.5 times more Phosphorus and 2.2 times more Zinc than Carob flour.
• While Carob flour contains 5.2 times more Calcium and 4.1 times more Sodium than Raw Broadbeans .
• Both Raw Broadbeans and Carob flour have similar amounts of Copper, Potassium and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Broadbeans have 1.8 times more Omega 6 and 3.7 times more Protein than Carob flour.
• While Carob flour contains 2.3 times more Carbohydrate, 13.2 times more Sugars and 2.4 times more Fiber than Raw Broadbeans .
• Both Raw Broadbeans and Carob flour have similar amounts of Energy per 300 kcal.
• Both Raw Broadbeans as well as Carob flour have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.