Comparing Nutrients in 5 ounces Boiled White Beans VS Carob flour

Macros Ratio

	Protein	Fat	Carbs
Boiled White Beans	27%	2%	71%
Carob flour	5%	2%	93%

Macro Nutrients

	Boiled White Beans	Carob flour	Recommended Dietary Allowance
Energy	6.8% 197kcal	11% 315kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.95% 0.92g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.69% 0.12g	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	27.4% 35.6g	97% 126g	130g per day for Men 19-50 years
Sugars	0.66% 0.48g	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	23.5% 8.93g	148% 56.4g	38g per day for Men 19-50 years
Protein	24.6% 13.8g	11.7% 6.55g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	14% 0.17mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5% 0.065mg	50.3% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.24% 0.2mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.32mg	1.33% 0.067mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	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	28.7% 115μg	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	8.9% 1.33mg	5.95% 0.89mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Beans	Carob flour	Recommended Dietary Allowance
Calcium	12.8% 128mg	49.3% 493mg	1000mg per day for Men 19-50 years
Copper	45.2% 0.41mg	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	65.6% 5.24mg	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	18.2% 76.5mg	420mg per day for Men 19-50 years
Manganese	39% 0.9mg	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	23% 160mg	16% 112mg	700mg per day for Men 19-50 years
Potassium	23.4% 795mg	34.5% 1172mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	13.7% 7.5μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	17.8% 1.96mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	2.4% 89.4g	0.14% 5.07g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Boiled 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 Boiled White Beans vs Carob flour:

• 5 ounces of Boiled White Beans have 2.2 times more Vitamin B1, 4.9 times more Vitamin B5, 2.8 times more Vitamin B9, 1.5 times more Vitamin E and more Vitamin K than Carob flour.
• While 5 oz of Carob flour contain 10 times more Vitamin B2, 13.6 times more Vitamin B3 and 3.9 times more Vitamin B6 than Boiled White Beans.
• 5 ounces of Boiled White Beans have insufficient amounts of Vitamin B3
• 5 ounces of Carob flour have insufficient amounts of Vitamin B5 and Vitamin K
• Both Boiled 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 Boiled White Beans vs Carob flour:

• 5 ounces of Boiled White Beans have 1.3 times more Iron, 1.3 times more Manganese, 1.4 times more Phosphorus and 1.5 times more Zinc than Carob flour.
• While 5 oz of Carob flour contain 3.9 times more Calcium, 2 times more Copper, 1.5 times more Potassium, 4.1 times more Selenium and 5.8 times more Sodium than Boiled White Beans.
• Both Boiled White Beans and Carob flour contain similar levels of Magnesium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled White Beans have 17.3 times more Omega 3 and 2.1 times more Protein than Carob flour.
• While 5 oz of Carob flour contain 1.6 times more Energy, 3.5 times more Carbohydrate, 144.4 times more Sugars and 6.3 times more Fiber than Boiled White Beans.
• 5 ounces of Carob flour provide inadequate amounts of Omega 3
• Both Boiled White Beans as well as Carob flour provide inadequate amounts of Omega 6 in five ounces.