Comparing Nutrients in 14 ounces Boiled Kidney Beans VS Powder No Sugar Added Cocoa Mix

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Powder No Sugar Added Cocoa Mix	16%	7%	77%

Macro Nutrients

	Boiled Kidney Beans	Powder No Sugar Added Cocoa Mix	Recommended Dietary Allowance
Energy	17.4% 504kcal	51.6% 1496kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	12.3% 12g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	22% 7.05g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	2.52% 0.43g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.6% 90g	220% 285g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	206% 149g	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	67% 25.4g	78.3% 29.8g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	110% 61.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Powder No Sugar Added Cocoa Mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	427% 5.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	27% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	304% 15.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	97% 1.26mg	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	129% 516μg	14% 55.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	195% 4.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.3% 4.76mg	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	0.79% 0.12mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Powder No Sugar Added Cocoa Mix	Recommended Dietary Allowance
Calcium	14% 139mg	229% 2286mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	322% 2.9mg	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	110% 8.8mg	246% 19.7mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	197% 826mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	115% 2.64mg	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	78.2% 548mg	506% 3544mg	700mg per day for Men 19-50 years
Potassium	47.3% 1607mg	315% 10724mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	122% 67μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	232% 3477mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	124% 13.7mg	11mg per day for Men 19-50 years
Water	7.2% 266g	0.36% 13.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Kidney Beans vs Powder No Sugar Added Cocoa Mix:

• Boiled All Types Kidney Beans have 9.3 times more Vitamin B9, more Vitamin C and 12 times more Vitamin K than Powder No Sugar Added Cocoa Mix.
• While Powder No Sugar Added Cocoa Mix contains 1.7 times more Vitamin B1, 24.1 times more Vitamin B2, 1.9 times more Vitamin B3, 17.4 times more Vitamin B5, 2.7 times more Vitamin B6 and more Vitamin B12 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Powder No Sugar Added Cocoa Mix have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Boiled Kidney Beans vs Powder No Sugar Added Cocoa Mix:

• Boiled All Types Kidney Beans have 19.7 times more Water than Powder No Sugar Added Cocoa Mix.
• While Powder No Sugar Added Cocoa Mix contains 16.5 times more Calcium, 3.4 times more Copper, 2.2 times more Iron, 5 times more Magnesium, 1.5 times more Manganese, 6.5 times more Phosphorus, 6.7 times more Potassium, 15.4 times more Selenium, 876 times more Sodium and 3.4 times more Zinc than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• Boiled All Types Kidney Beans have 56.7 times more Omega 3 than Powder No Sugar Added Cocoa Mix.
• While Powder No Sugar Added Cocoa Mix contains 3 times more Energy, 6 times more Fat, 24.3 times more Saturated Fat, 3.2 times more Carbohydrate, 117.7 times more Sugars and 1.8 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Powder No Sugar Added Cocoa Mix have similar amounts of Fiber per 14 oz.
• Both Boiled All Types Kidney Beans as well as Powder No Sugar Added Cocoa Mix have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.