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

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Dark Chocolate 70%	Recommended Dietary Allowance
Energy	45% 1310kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	174% 169g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	304% 97g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	8.43% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	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	183% 237g	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	260% 99g	114% 43.3g	38g per day for Men 19-50 years
Protein	173% 97g	55.2% 31g	56g per day for Men 19-50 years

Vitamins

	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	175% 2.1mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	26% 4.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	33% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	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	391% 1564μg	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	20% 18mg	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

	California Red Kidney Beans	Dark Chocolate 70%	Recommended Dietary Allowance
Calcium	77.4% 774mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	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	464% 37mg	590% 47.2mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	215% 905mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	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	230% 1607mg	175% 1222mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	83.5% 2838mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	49% 27μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	119% 13mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	0.15% 5.44g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of 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 California Red Kidney Beans vs Dark Chocolate 70%:

• 14 ounces of California Red Kidney Beans have 15.6 times more Vitamin B1, 2.8 times more Vitamin B2, 2 times more Vitamin B3, 1.9 times more Vitamin B5 and 10.4 times more Vitamin B6 than Dark Chocolate 70%.
• Both Raw 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 California Red Kidney Beans vs Dark Chocolate 70%:

• 14 ounces of California Red Kidney Beans have 2.7 times more Calcium, 1.3 times more Phosphorus and 2.1 times more Potassium than Dark Chocolate 70%.
• While 14 oz of Dark Chocolate, 70-85% Cacao Solids contain 1.6 times more Copper, 1.3 times more Iron, 1.4 times more Magnesium, 2 times more Manganese, 2.1 times more Selenium and 1.3 times more Zinc than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of California Red Kidney Beans have 2.5 times more Omega 3, 1.3 times more Carbohydrate, 2.3 times more Fiber and 3.1 times more Protein than Dark Chocolate 70%.
• While 14 oz of Dark Chocolate, 70-85% Cacao Solids contain 1.8 times more Energy, 170.4 times more Fat, 680.6 times more Saturated Fat and 22.6 times more Omega 6 than Raw California Red Kidney Beans.
• 14 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6