Comparing Nutrients in 300 calories Carob flour VS Boiled Broadbeans

Weight per 300 calories

• Carob flour: 135g
• Boiled Broadbeans: 273g

Carob flour has 2 times more energy per 100g than Boiled Broadbeans . It has above average energy density when compared to other foods. Boiled Broadbeans having average energy density.

Discover which food has more nutrients per 300 calories - Carob flour or Boiled Broadbeans ?

Macros Ratio

	Protein	Fat	Carbs
Carob flour	5%	2%	93%
Boiled Broadbeans	27%	3%	70%

Macro Nutrients

	Carob flour	Boiled Broadbeans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.91% 0.88g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	0.34% 0.005g	2.05% 0.033g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	2.44% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	41.2% 53.6g	130g per day for Men 19-50 years
Sugars	91% 66.3g	6.85% 4.96g	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	142% 53.8g	38.8% 14.7g	38g per day for Men 19-50 years
Protein	11% 6.24g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Carob flour	Boiled Broadbeans	Recommended Dietary Allowance
Vitamin A	0.15% 1.35μg	0.3% 2.73μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.97% 0.072mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48% 0.62mg	18.7% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	12% 1.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.27% 0.064mg	8.56% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.49mg	15% 0.2mg	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	9.8% 39μg	71% 284μg	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	0.3% 0.27mg	0.91% 0.82mg	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	5.68% 0.85mg	0.36% 0.055mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.6% 7.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carob flour	Boiled Broadbeans	Recommended Dietary Allowance
Calcium	47% 470mg	9.8% 98mg	1000mg per day for Men 19-50 years
Copper	85.7% 0.77mg	78.5% 0.71mg	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	49.7% 3.97mg	51% 4.1mg	8mg per day for Men 19-50 years
Magnesium	17.4% 73mg	28% 117mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	50% 1.15mg	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	15.3% 107mg	48.7% 341mg	700mg per day for Men 19-50 years
Potassium	33% 1118mg	21.5% 731mg	3400mg per day for Men 19-50 years
Selenium	13% 7.16μg	13% 7.1μg	55μg per day for Men 19-50 years
Sodium	3.15% 47.3mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	11.3% 1.24mg	25% 2.75mg	11mg per day for Men 19-50 years
Water	0.13% 4.84g	5.27% 195g	3700g per day for Men 19-50 years

Carob Flour VS Boiled Broadbeans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Carob flour or Boiled Broadbeans ?

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

• 300 calories of Carob flour have 2.6 times more Vitamin B2, 1.3 times more Vitamin B3 and 2.5 times more Vitamin B6 than Boiled Broadbeans .
• While 300 kcal of Boiled Broadbeans contain 3.7 times more Vitamin B1, 6.7 times more Vitamin B5, 7.2 times more Vitamin B9 and more Vitamin K than Carob flour.
• 300 calories of Carob flour have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin K
• Both Carob flour as well as Boiled Broadbeans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Carob flour vs Boiled Broadbeans :

• 300 calories of Carob flour have 4.8 times more Calcium and 1.5 times more Potassium than Boiled Broadbeans .
• While 300 kcal of Boiled Broadbeans contain 1.6 times more Magnesium, 1.7 times more Manganese, 3.2 times more Phosphorus and 2.2 times more Zinc than Carob flour.
• Both Carob flour and Boiled Broadbeans contain similar levels of Copper, Iron and Selenium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Carob flour have 2.2 times more Carbohydrate, 13.4 times more Sugars and 3.7 times more Fiber than Boiled Broadbeans .
• While 300 kcal of Boiled Broadbeans contain 3.3 times more Protein than Carob flour.
• Both Carob flour and Boiled Broadbeans offer comparable quantities of Energy per 300 calories.
• Both Carob flour as well as Boiled Broadbeans provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.