Comparing Nutrients in 300 calories Canned Broadbeans VS Carob flour

Weight per 300 calories

Canned Broadbeans

423g

Carob flour

135g

Carob flour has 3.1 times more energy per unit of mass than Canned Broadbeans , which is above average in comparison to other foods. Canned Broadbeans having average energy density.

Which food has more nutrients per 300 calories - Canned Broadbeans or Carob flour?

Macros Ratio

Protein Fat Carbs

Canned Broadbeans

30%

67%

Carob flour

93%

300 kcal ▼

Macro Nutrients

Canned Broadbeans vs Carob flour

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.96%0.93g

Fat

0.91%0.88g

0.93 gvs0.88 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.49%0.16g

Saturated Fat

0.38%0.12g

0.16 gvs0.12 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.85%0.03g

Omega 3

0.34%0.005g

0.03 gvs0.005 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.1%0.35g

Omega 6

1.7%0.29g

0.35 gvs0.29 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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40.3%52.4g

Carbohydrate

92%120g

52.4 gvs120 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

91%66.3g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs66.3 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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41%15.6g

Fiber

142%53.8g

15.6 gvs53.8 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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41.3%23g

Protein

11%6.24g

23 gvs6.24 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Canned Broadbeans vs Carob flour

0.47%4.23μg

Vitamin A

0.15%1.35μg

RAE, retinol activity equivalents

4.23 μgvs1.35 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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7.04%0.085mg

Vitamin B1

5.97%0.072mg

Thiamine

0.085 mgvs0.072 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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16.3%0.21mg

Vitamin B2

48%0.62mg

Riboflavin

0.21 mgvs0.62 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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25.4%4.06mg

Vitamin B3

16%2.56mg

Niacin, nicotinic acid, niacinamide

4.06 mgvs2.56 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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10%0.5mg

Vitamin B5

1.27%0.064mg

Pantothenic acid

0.5 mgvs0.064 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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14.6%0.19mg

Vitamin B6

38%0.49mg

Pyridoxine

0.19 mgvs0.49 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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35%139μg

Vitamin B9

9.8%39μg

Folates and Folic Acid

139 μgvs39 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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8.45%7.6mg

Vitamin C

0.3%0.27mg

Ascorbic acid

7.6 mgvs0.27 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

5.68%0.85mg

Tocopherols and Tocotrienols

NA mgvs0.85 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Canned Broadbeans vs Carob flour

11%110mg

Calcium

47%470mg

110 mgvs470 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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51%0.46mg

Copper

85.7%0.77mg

0.46 mgvs0.77 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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53%4.23mg

Iron

49.7%3.97mg

4.23 mgvs3.97 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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32%135mg

Magnesium

17.4%73mg

135 mgvs73 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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53%1.2mg

Manganese

30%0.69mg

1.2 mgvs0.69 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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47.7%334mg

Phosphorus

15.3%107mg

334 mgvs107 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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30%1023mg

Potassium

33%1118mg

1023 mgvs1118 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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14%7.6μg

Selenium

13%7.16μg

7.6 μgvs7.16 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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128%1914mg

Sodium

3.15%47.3mg

1914 mgvs47.3 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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24%2.6mg

Zinc

11.3%1.24mg

2.6 mgvs1.24 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.17%339g

Water

0.13%4.84g

339 gvs4.84 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Canned Broadbeans vs Carob flour:

Canned Broadbeans have 1.6 times more Vitamin B3, 7.9 times more Vitamin B5, 3.6 times more Vitamin B9 and 28.1 times more Vitamin C than Carob flour.
While Carob flour contains 2.9 times more Vitamin B2 and 2.6 times more Vitamin B6 than Canned Broadbeans .
Both Canned Broadbeans and Carob flour have similar amounts of Vitamin B1 per 300 kcal.
Both Canned Broadbeans as well as Carob flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Broadbeans vs Carob flour:

Canned Broadbeans have 1.9 times more Magnesium, 1.8 times more Manganese, 3.1 times more Phosphorus, 40.5 times more Sodium, 2.1 times more Zinc and 70.2 times more Water than Carob flour.
While Carob flour contains 4.3 times more Calcium and 1.7 times more Copper than Canned Broadbeans .
Both Canned Broadbeans and Carob flour have similar amounts of Iron, Potassium and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Canned Broadbeans have 3.7 times more Protein than Carob flour.
While Carob flour contains 2.3 times more Carbohydrate and 3.4 times more Fiber than Canned Broadbeans .
Both Canned Broadbeans and Carob flour have similar amounts of Energy per 300 kcal.
Both Canned Broadbeans as well as Carob flour have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Canned Broadbeans VS Chickpeas Carob flourVS Chickpeas

Compare Foods

Comparing Nutrients in 300 calories Canned Broadbeans VS Carob flour

Weight per 300 calories

Which food has more nutrients per 300 calories - Canned Broadbeans or Carob flour?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: