Comparing Nutrients in 100 grams 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	3.93% 114kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	0.3% 0.29g	0.67% 0.65g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0.28% 0.09g	32g per day for Men 19-50 years
Omega 3	3.5% 0.056g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.39% 0.067g	1.25% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21g	68.4% 89g	130g per day for Men 19-50 years
Sugars	0.4% 0.29g	67.7% 49g	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	12.6% 4.8g	105% 39.8g	38g per day for Men 19-50 years
Protein	13% 7.26g	8.25% 4.62g	56g per day for Men 19-50 years

Vitamins

	Canned White Beans	Carob flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8% 0.096mg	4.4% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.85% 0.037mg	35.5% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.71% 0.11mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.19mg	0.94% 0.047mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.77% 0.075mg	28% 0.37mg	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	16.3% 65μg	7.25% 29μg	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	0.22% 0.2mg	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	5.27% 0.79mg	4.2% 0.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.4% 2.9μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned White Beans	Carob flour	Recommended Dietary Allowance
Calcium	7.3% 73mg	34.8% 348mg	1000mg per day for Men 19-50 years
Copper	25.8% 0.23mg	63.4% 0.57mg	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	37.4% 3mg	36.8% 2.94mg	8mg per day for Men 19-50 years
Magnesium	12% 51mg	13% 54mg	420mg per day for Men 19-50 years
Manganese	22.4% 0.52mg	22% 0.51mg	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	13% 91mg	11.3% 79mg	700mg per day for Men 19-50 years
Potassium	13.4% 454mg	24.3% 827mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	9.64% 5.3μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	2.33% 35mg	1500mg per day for Men 19-50 years
Zinc	10% 1.12mg	8.36% 0.92mg	11mg per day for Men 19-50 years
Water	1.9% 70g	0.097% 3.58g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned White Beans VS Carob flour per 100 g

Compare the macro and micronutrient content in 100 g of Canned White Beans versus 100 g of Carob flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned White Beans vs Carob flour:

• 100 grams 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 100 g 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.
• 100 grams of Canned White Beans have insufficient amounts of Vitamin B3
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Canned White Beans vs Carob flour:

• 100 grams of Canned White Beans have 9.7 times more Sodium and 1.2 times more Zinc than Carob flour.
• While 100 g 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 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Canned White Beans have 14 times more Omega 3 and 1.6 times more Protein than Carob flour.
• While 100 g 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.
• 100 grams 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 100 grams.