Comparing Nutrients in 5 ounces 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	5.57% 162kcal	11% 315kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.95% 0.92g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.095g	1.77% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	97% 126g	130g per day for Men 19-50 years
Sugars	0.57% 0.41g	96% 69.6g	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	18% 6.8g	148% 56.4g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	11.7% 6.55g	56g per day for Men 19-50 years

Vitamins

	Canned White Beans	Carob flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	50.3% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1% 0.16mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.24% 0.26mg	1.33% 0.067mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.18% 0.11mg	40% 0.52mg	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	23% 92μg	10.3% 41μg	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	0.31% 0.28mg	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	7.47% 1.1mg	5.95% 0.89mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.43% 4.1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned White Beans	Carob flour	Recommended Dietary Allowance
Calcium	10.3% 103mg	49.3% 493mg	1000mg per day for Men 19-50 years
Copper	36.5% 0.33mg	90% 0.81mg	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	53% 4.24mg	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	17.2% 72.3mg	18.2% 76.5mg	420mg per day for Men 19-50 years
Manganese	31.7% 0.73mg	31.3% 0.72mg	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	18.4% 129mg	16% 112mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	34.5% 1172mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	13.7% 7.5μg	55μg per day for Men 19-50 years
Sodium	32% 482mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	2.7% 99g	0.14% 5.07g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned White Beans VS Carob flour per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned White Beans versus 5 oz of Carob flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned White Beans vs Carob flour:

• 5 ounces of Canned White Beans have 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 5 oz of Carob flour contain 12.5 times more Vitamin B2, 16.8 times more Vitamin B3 and 4.9 times more Vitamin B6 than Canned White Beans.
• 5 ounces of Canned White Beans have insufficient amounts of Vitamin B3
• 5 ounces 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 five ounces.

Comparing minerals per 5 ounces for Canned White Beans vs Carob flour:

• 5 ounces of Canned White Beans have 9.7 times more Sodium and 1.2 times more Zinc than Carob flour.
• While 5 oz of Carob flour contain 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 five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned White Beans have 14 times more Omega 3 and 1.6 times more Protein than Carob flour.
• While 5 oz of Carob flour contain 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.
• 5 ounces 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 five ounces.