Comparing Nutrients in 5 ounces Canned Broadbeans VS Carob flour

Macros Ratio

	Protein	Fat	Carbs
Canned Broadbeans	30%	3%	67%
Carob flour	5%	2%	93%

Macro Nutrients

	Canned Broadbeans	Carob flour	Recommended Dietary Allowance
Energy	3.47% 101kcal	11% 315kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	0.95% 0.92g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.7% 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	13.5% 17.6g	97% 126g	130g per day for Men 19-50 years
Sugars	NA	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	14% 5.24g	148% 56.4g	38g per day for Men 19-50 years
Protein	14% 7.75g	11.7% 6.55g	56g per day for Men 19-50 years

Vitamins

	Canned Broadbeans	Carob flour	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.36% 0.028mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	50.3% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.5% 1.36mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.37% 0.17mg	1.33% 0.067mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.9% 0.064mg	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	11.7% 46.8μg	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	2.83% 2.55mg	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	NA	5.95% 0.89mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Broadbeans	Carob flour	Recommended Dietary Allowance
Calcium	3.7% 37mg	49.3% 493mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	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	17.7% 1.4mg	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	18.2% 76.5mg	420mg per day for Men 19-50 years
Manganese	17.7% 0.41mg	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	16% 112mg	16% 112mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	34.5% 1172mg	3400mg per day for Men 19-50 years
Selenium	4.64% 2.55μg	13.7% 7.5μg	55μg per day for Men 19-50 years
Sodium	43% 642mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	3.08% 114g	0.14% 5.07g	3700g per day for Men 19-50 years

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

• Canned Broadbeans have 2.5 times more Vitamin B5 and 9 times more Vitamin C than Carob flour.
• While Carob flour contains 2.7 times more Vitamin B1, 9.2 times more Vitamin B2, 2 times more Vitamin B3 and 8.1 times more Vitamin B6 than Canned Broadbeans .
• Both Canned Broadbeans and Carob flour have similar amounts of Vitamin B9 per 5 oz.
• Both Canned Broadbeans as well as Carob flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canned Broadbeans vs Carob flour:

• Canned Broadbeans have 12.9 times more Sodium and 22.4 times more Water than Carob flour.
• While Carob flour contains 13.4 times more Calcium, 5.2 times more Copper, 2.9 times more Iron, 1.7 times more Magnesium, 1.8 times more Manganese, 3.4 times more Potassium, 2.9 times more Selenium and 1.5 times more Zinc than Canned Broadbeans .
• Both Canned Broadbeans and Carob flour have similar amounts of Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Carob flour contains 3.1 times more Energy, 2.5 times more Omega 6, 7.2 times more Carbohydrate and 10.8 times more Fiber than Canned Broadbeans .
• Both Canned Broadbeans and Carob flour have similar amounts of Protein per 5 oz.
• Both Canned Broadbeans as well as Carob flour have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.