Comparing Nutrients in 500 calories Carob flour VS Boiled Broadbeans

Weight per 500 calories

• Carob flour: 225g
• Boiled Broadbeans: 455g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.46g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	3.4% 0.055g	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.48g	4.06% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	68.7% 89.3g	130g per day for Men 19-50 years
Sugars	152% 111g	11.4% 8.27g	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	236% 89.6g	64.6% 24.5g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Carob flour	Boiled Broadbeans	Recommended Dietary Allowance
Vitamin A	0.25% 2.25μg	0.51% 4.55μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.95% 0.12mg	36.7% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80% 1.04mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.7% 4.27mg	20% 3.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.1% 0.11mg	14.3% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63.4% 0.82mg	25% 0.33mg	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	16.3% 65.3μg	118% 473μg	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	0.5% 0.45mg	1.5% 1.36mg	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	9.46% 1.4mg	0.61% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carob flour	Boiled Broadbeans	Recommended Dietary Allowance
Calcium	78.4% 784mg	16.4% 164mg	1000mg per day for Men 19-50 years
Copper	143% 1.3mg	131% 1.18mg	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	82.8% 6.62mg	85.2% 6.8mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	46.5% 195mg	420mg per day for Men 19-50 years
Manganese	49.7% 1.14mg	83.2% 1.9mg	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	25.4% 178mg	81% 568mg	700mg per day for Men 19-50 years
Potassium	54.8% 1863mg	36% 1218mg	3400mg per day for Men 19-50 years
Selenium	21.7% 12μg	21.5% 12μg	55μg per day for Men 19-50 years
Sodium	5.26% 79mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	19% 2.07mg	41.7% 4.6mg	11mg per day for Men 19-50 years
Water	0.22% 8.06g	8.8% 325g	3700g per day for Men 19-50 years

Carob Flour VS Boiled Broadbeans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Carob flour or Boiled Broadbeans ?

Lets compare vitamin content per 500 calories of Carob flour vs Boiled Broadbeans :

• 500 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 500 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.
• 500 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 500 calories.

Comparing minerals per 500 calories for Carob flour vs Boiled Broadbeans :

• 500 calories of Carob flour have 4.8 times more Calcium and 1.5 times more Potassium than Boiled Broadbeans .
• While 500 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 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 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 500 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 500 calories.
• Both Carob flour as well as Boiled Broadbeans provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.