Comparing Nutrients in 5 ounces Carob flour VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Carob flour	5%	2%	93%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Carob flour	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	11% 315kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	0.95% 0.92g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	1.77% 0.3g	0.17% 0.028g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	24.4% 31.8g	130g per day for Men 19-50 years
Sugars	96% 69.6g	NA	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	148% 56.4g	34.7% 13g	38g per day for Men 19-50 years
Protein	11.7% 6.55g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Carob flour	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.3% 0.65mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.33% 0.067mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	11.3% 0.15mg	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	10.3% 41μg	26.2% 105μg	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	0.31% 0.28mg	1.9% 1.7mg	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	5.95% 0.89mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carob flour	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	49.3% 493mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	45.5% 0.41mg	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	52% 4.17mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	18.2% 76.5mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	31.3% 0.72mg	19.6% 0.45mg	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	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	34.5% 1172mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.5μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	3.3% 49.6mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.14% 5.07g	2.56% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Carob flour VS Boiled California Red Kidney Beans per 5 oz

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

Lets compare vitamin content per 5 ounces of Carob flour vs Boiled California Red Kidney Beans:

• 5 ounces of Carob flour have 7.4 times more Vitamin B2, 3.5 times more Vitamin B3 and 3.5 times more Vitamin B6 than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 2.4 times more Vitamin B1, 4.7 times more Vitamin B5 and 2.6 times more Vitamin B9 than Carob flour.
• 5 ounces of Carob flour have insufficient amounts of Vitamin B5
• Both Carob flour as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Carob flour vs Boiled California Red Kidney Beans:

• 5 ounces of Carob flour have 5.3 times more Calcium, 2 times more Copper, 1.6 times more Manganese, 2 times more Potassium, 4.4 times more Selenium and 8.8 times more Sodium than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 1.7 times more Phosphorus than Carob flour.
• Both Carob flour and Boiled California Red Kidney Beans contain similar levels of Iron, Magnesium and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Carob flour have 1.8 times more Energy, 4 times more Carbohydrate and 4.3 times more Fiber than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 8 times more Omega 3 and 2 times more Protein than Carob flour.
• 5 ounces of Carob flour provide inadequate amounts of Omega 3
• Both Carob flour as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in five ounces.