Comparing Nutrients in 100 grams 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	7.66% 222kcal	4.28% 124kcal	2900kcal per day for Men 19-50 years
Fat	0.67% 0.65g	0.093% 0.09g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.09g	0.044% 0.014g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	0.12% 0.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	17.2% 22.4g	130g per day for Men 19-50 years
Sugars	67.7% 49g	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	105% 39.8g	24.5% 9.3g	38g per day for Men 19-50 years
Protein	8.25% 4.62g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Carob flour	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.4% 0.053mg	10.8% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.5% 0.46mg	4.77% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	3.38% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.94% 0.047mg	4.38% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	8% 0.1mg	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	7.25% 29μg	18.5% 74μg	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	0.22% 0.2mg	1.33% 1.2mg	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	4.2% 0.63mg	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	34.8% 348mg	6.6% 66mg	1000mg per day for Men 19-50 years
Copper	63.4% 0.57mg	32% 0.29mg	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	36.8% 2.94mg	37.3% 2.98mg	8mg per day for Men 19-50 years
Magnesium	13% 54mg	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	14% 0.32mg	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	11.3% 79mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	24.3% 827mg	12.3% 419mg	3400mg per day for Men 19-50 years
Selenium	9.64% 5.3μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	2.33% 35mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	8.36% 0.92mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	0.097% 3.58g	1.8% 67g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Carob flour vs Boiled California Red Kidney Beans:

• Carob flour has 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 Boiled California Red Kidney Beans contain 2.4 times more Vitamin B1, 4.7 times more Vitamin B5, 2.6 times more Vitamin B9 and 6 times more Vitamin C than Carob flour.
• Both Carob flour as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Carob flour vs Boiled California Red Kidney Beans:

• Carob flour has 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 Boiled California Red Kidney Beans contain 1.7 times more Phosphorus and 18.7 times more Water than Carob flour.
• Both Carob flour and Boiled California Red Kidney Beans have similar amounts of Iron, Magnesium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Carob flour has 1.8 times more Energy, 10.6 times more Omega 6, 4 times more Carbohydrate and 4.3 times more Fiber than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 8 times more Omega 3 and 2 times more Protein than Carob flour.
• Both Carob flour as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.