Comparing Nutrients in 7 ounces Carob flour VS Canned White Beans

Macros Ratio

	Protein	Fat	Carbs
Carob flour	5%	2%	93%
Canned White Beans	25%	2%	73%

Macro Nutrients

	Carob flour	Canned White Beans	Recommended Dietary Allowance
Energy	15% 441kcal	7.8% 226kcal	2900kcal per day for Men 19-50 years
Fat	1.33% 1.3g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	6.95% 0.11g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	0.78% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 176g	32.4% 42g	130g per day for Men 19-50 years
Sugars	134% 97g	0.79% 0.58g	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	208% 79g	25% 9.53g	38g per day for Men 19-50 years
Protein	16.4% 9.17g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Carob flour	Canned White Beans	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70.4% 0.91mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.5% 3.76mg	1.4% 0.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.87% 0.093mg	7.34% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	11.4% 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	14.4% 57.5μg	32.2% 129μg	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	0.44% 0.4mg	0% 0mg	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	8.33% 1.25mg	10.5% 1.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.8% 5.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carob flour	Canned White Beans	Recommended Dietary Allowance
Calcium	69% 691mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	126% 1.13mg	51% 0.46mg	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	73% 5.83mg	74% 5.93mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	24% 101mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	44.4% 1.02mg	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	22.4% 157mg	25.8% 181mg	700mg per day for Men 19-50 years
Potassium	48.3% 1641mg	26.5% 901mg	3400mg per day for Men 19-50 years
Selenium	19% 10.5μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	4.63% 69.5mg	45% 675mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	0.19% 7.1g	3.76% 139g	3700g per day for Men 19-50 years

Nutrient Comparison: Carob flour VS Canned White Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Carob flour versus 7 oz of Canned White Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Carob flour vs Canned White Beans:

• 7 ounces of Carob flour have 12.5 times more Vitamin B2, 16.8 times more Vitamin B3 and 4.9 times more Vitamin B6 than Canned White Beans.
• While 7 oz of Canned White Beans contain 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.
• 7 ounces of Carob flour have insufficient amounts of Vitamin B5 and Vitamin K
• 7 ounces of Canned White Beans have insufficient amounts of Vitamin B3
• Both Carob flour as well as Canned White Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Carob flour vs Canned White Beans:

• 7 ounces of Carob flour have 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.
• While 7 oz of Canned White Beans contain 9.7 times more Sodium than Carob flour.
• Both Carob flour and Canned White Beans contain similar levels of Iron, Magnesium, Manganese, Phosphorus and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Carob flour have 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.
• While 7 oz of Canned White Beans contain 14 times more Omega 3 and 1.6 times more Protein than Carob flour.
• 7 ounces of Carob flour provide inadequate amounts of Omega 3
• Both Carob flour as well as Canned White Beans provide inadequate amounts of Omega 6 in seven ounces.