Comparing Nutrients in 14 ounces Baking chocolate, unsweetened, liquid VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Baking chocolate, unsweetened, liquid	8%	69%	23%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Baking chocolate, unsweetened, liquid	Canned Kidney Beans	Recommended Dietary Allowance
Energy	64.6% 1873kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	195% 189g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	314% 100g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	149% 2.4g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	236% 40g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	111% 144g	44.3% 57.5g	130g per day for Men 19-50 years
Sugars	0% 0g	10% 7.34g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 7.34g	g per day for Men 19-50 years
Fiber	189% 72g	45% 17g	38g per day for Men 19-50 years
Protein	85.8% 48g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Baking chocolate, unsweetened, liquid	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85% 1.1mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	22.6% 0.29mg	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	19% 75.4μg	35.7% 143μg	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	5.3% 4.76mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baking chocolate, unsweetened, liquid	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	21.4% 214mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	842% 7.6mg	59.5% 0.54mg	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	206% 16.5mg	58% 4.64mg	8mg per day for Men 19-50 years
Magnesium	250% 1052mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	285% 6.55mg	29% 0.67mg	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	193% 1349mg	51% 357mg	700mg per day for Men 19-50 years
Potassium	136% 4628mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	57% 31.4μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	78.3% 1175mg	1500mg per day for Men 19-50 years
Zinc	133% 14.6mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	0.097% 3.57g	8.37% 310g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baking chocolate, unsweetened, liquid vs Canned Kidney Beans:

• Baking chocolate, unsweetened, liquid has 5.5 times more Vitamin B2 and 5.1 times more Vitamin B3 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.3 times more Vitamin B1, 1.9 times more Vitamin B9 and more Vitamin C than Baking chocolate, unsweetened, liquid.
• Both Baking chocolate, unsweetened, liquid and Canned All Types Kidney Beans have similar amounts of Vitamin B5 and Vitamin B6 per 14 oz.
• Both Baking chocolate, unsweetened, liquid as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Baking chocolate, unsweetened, liquid vs Canned Kidney Beans:

• Baking chocolate, unsweetened, liquid has 1.6 times more Calcium, 14.1 times more Copper, 3.5 times more Iron, 9.8 times more Magnesium, 9.8 times more Manganese, 3.8 times more Phosphorus, 4.9 times more Potassium, 8.8 times more Selenium and 8 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 24.7 times more Sodium and 86.7 times more Water than Baking chocolate, unsweetened, liquid.

Comparison of macro-nutrients per 14 ounces:

• Baking chocolate, unsweetened, liquid has 5.6 times more Energy, 79.5 times more Fat, 179.4 times more Saturated Fat, 7.3 times more Omega 3, 95.3 times more Omega 6, 2.5 times more Carbohydrate, 4.2 times more Fiber and 2.3 times more Protein than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Sugars than Baking chocolate, unsweetened, liquid.
• Both Baking chocolate, unsweetened, liquid as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.