Comparing Nutrients in 14 ounces Canned Red Kidney Beans with Liquids VS Cocoa, dry powder, unsweetened

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Cocoa, dry powder, unsweetened	18%	28%	54%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Cocoa, dry powder, unsweetened	Recommended Dietary Allowance
Energy	11% 321kcal	31.2% 905kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	56% 54.4g	97g per day for Men 19-50 years
Saturated Fat	1.55% 0.5g	100% 32g	32g per day for Men 19-50 years
Omega 3	12.7% 0.2g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.94% 0.33g	10.3% 1.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.3% 59g	177% 230g	130g per day for Men 19-50 years
Sugars	10% 7.34g	9.6% 6.95g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 7.34g	NA	g per day for Men 19-50 years
Fiber	45% 17g	386% 147g	38g per day for Men 19-50 years
Protein	37% 20.7g	139% 77.8g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Cocoa, dry powder, unsweetened	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	25.8% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.5% 0.27mg	73.6% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.3% 1.96mg	54.2% 8.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	36% 0.47mg	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	23% 91μg	31.8% 127μg	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	3.53% 3.18mg	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	0.53% 0.079mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	8.27% 9.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Cocoa, dry powder, unsweetened	Recommended Dietary Allowance
Calcium	11.5% 115mg	51% 508mg	1000mg per day for Men 19-50 years
Copper	65% 0.58mg	1670% 15mg	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	62% 4.96mg	688% 55mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	472% 1980mg	420mg per day for Men 19-50 years
Manganese	50.2% 1.15mg	662% 15.2mg	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	60% 421mg	416% 2913mg	700mg per day for Men 19-50 years
Potassium	30.4% 1032mg	178% 6049mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	103% 56.8μg	55μg per day for Men 19-50 years
Sodium	67.7% 1016mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	22.4% 2.46mg	246% 27mg	11mg per day for Men 19-50 years
Water	8.36% 309g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Cocoa, dry powder, unsweetened per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Red Kidney Beans with Liquids versus 14 oz of Cocoa, dry powder, unsweetened to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Red Kidney Beans with Liquids vs Cocoa, dry powder, unsweetened:

• 14 ounces of Canned Red Kidney Beans with Liquids have 1.4 times more Vitamin B1 and 1.6 times more Vitamin K than Cocoa, dry powder, unsweetened.
• While 14 oz of Cocoa, dry powder, unsweetened contain 3.6 times more Vitamin B2, 4.4 times more Vitamin B3, 2 times more Vitamin B5, 1.5 times more Vitamin B6 and 1.4 times more Vitamin B9 than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans Solids and Liquids as well as Cocoa, dry powder, unsweetened have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Canned Red Kidney Beans with Liquids vs Cocoa, dry powder, unsweetened:

• 14 ounces of Canned Red Kidney Beans with Liquids have 12.2 times more Sodium and 26 times more Water than Cocoa, dry powder, unsweetened.
• While 14 oz of Cocoa, dry powder, unsweetened contain 4.4 times more Calcium, 25.8 times more Copper, 11.1 times more Iron, 16.6 times more Magnesium, 13.2 times more Manganese, 6.9 times more Phosphorus, 5.9 times more Potassium, 13 times more Selenium and 11 times more Zinc than Canned Red Kidney Beans Solids and Liquids.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Red Kidney Beans with Liquids have more Omega 3 than Cocoa, dry powder, unsweetened.
• While 14 oz of Cocoa, dry powder, unsweetened contain 2.8 times more Energy, 38.1 times more Fat, 64.6 times more Saturated Fat, 5.3 times more Omega 6, 3.9 times more Carbohydrate, 8.6 times more Fiber and 3.8 times more Protein than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Cocoa, dry powder, unsweetened offer comparable quantities of Sugars per 14 ounces.
• 14 ounces of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6
• 14 ounces of Cocoa, dry powder, unsweetened provide inadequate amounts of Omega 3