Comparing Nutrients in 14 ounces Boiled California Red Kidney Beans VS Dark Chocolate 70%

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Dark Chocolate 70%	5%	64%	31%

Macro Nutrients

	Boiled California Red Kidney Beans	Dark Chocolate 70%	Recommended Dietary Allowance
Energy	17% 492kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	174% 169g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	304% 97g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	8.43% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	28.5% 4.84g	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	140% 182g	130g per day for Men 19-50 years
Sugars	NA	131% 95g	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	% 95g	g per day for Men 19-50 years
Fiber	97% 37g	114% 43.3g	38g per day for Men 19-50 years
Protein	64.7% 36.2g	55.2% 31g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Dark Chocolate 70%	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.7% 0.51mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.14mg	26% 4.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.4% 0.87mg	33% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.8% 0.41mg	11.6% 0.15mg	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	73.4% 294μg	NA	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	5.3% 4.76mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	15.6% 2.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	24% 29μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Dark Chocolate 70%	Recommended Dietary Allowance
Calcium	26% 262mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	127% 1.15mg	781% 7.03mg	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	148% 12mg	590% 47.2mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	215% 905mg	420mg per day for Men 19-50 years
Manganese	55% 1.26mg	336% 7.74mg	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	77.7% 544mg	175% 1222mg	700mg per day for Men 19-50 years
Potassium	49% 1663mg	83.5% 2838mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	49% 27μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	119% 13mg	11mg per day for Men 19-50 years
Water	7.18% 266g	0.15% 5.44g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Dark Chocolate 70% per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled California Red Kidney Beans versus 14 oz of Dark Chocolate 70% to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled California Red Kidney Beans vs Dark Chocolate 70%:

• 14 ounces of Boiled California Red Kidney Beans have 3.8 times more Vitamin B1 and 2.7 times more Vitamin B6 than Dark Chocolate 70%.
• While 14 oz of Dark Chocolate, 70-85% Cacao Solids contain 1.3 times more Vitamin B2, 1.9 times more Vitamin B3 and 1.9 times more Vitamin B5 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as Dark Chocolate, 70-85% Cacao Solids have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Boiled California Red Kidney Beans vs Dark Chocolate 70%:

• 14 oz of Dark Chocolate, 70-85% Cacao Solids contain 6.1 times more Copper, 4 times more Iron, 4.8 times more Magnesium, 6.1 times more Manganese, 2.2 times more Phosphorus, 1.7 times more Potassium, 5.7 times more Selenium and 3.8 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Dark Chocolate 70% contain similar levels of Calcium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Dark Chocolate, 70-85% Cacao Solids contain 4.8 times more Energy, 473.3 times more Fat, 1750 times more Saturated Fat, 61 times more Omega 6 and 2 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Dark Chocolate 70% offer comparable quantities of Fiber and Protein per 14 ounces.
• 14 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6