Comparing Nutrients in 14 ounces Canned Red Kidney Beans with Liquids VS Dark Chocolate 70%

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Dark Chocolate 70%	5%	64%	31%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Dark Chocolate 70%	Recommended Dietary Allowance
Energy	11% 321kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	174% 169g	97g per day for Men 19-50 years
Saturated Fat	1.55% 0.5g	304% 97g	32g per day for Men 19-50 years
Omega 3	12.7% 0.2g	8.43% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.94% 0.33g	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	45.3% 59g	140% 182g	130g per day for Men 19-50 years
Sugars	10% 7.34g	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	0% 0g	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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 7.34g	% 95g	g per day for Men 19-50 years
Fiber	45% 17g	114% 43.3g	38g per day for Men 19-50 years
Protein	37% 20.7g	55.2% 31g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	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	35% 0.42mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.5% 0.27mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.3% 1.96mg	26% 4.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	33% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	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	23% 91μg	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	3.53% 3.18mg	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	0.53% 0.079mg	15.6% 2.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	24% 29μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Dark Chocolate 70%	Recommended Dietary Allowance
Calcium	11.5% 115mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	65% 0.58mg	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	62% 4.96mg	590% 47.2mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	215% 905mg	420mg per day for Men 19-50 years
Manganese	50.2% 1.15mg	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	60% 421mg	175% 1222mg	700mg per day for Men 19-50 years
Potassium	30.4% 1032mg	83.5% 2838mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	49% 27μg	55μg per day for Men 19-50 years
Sodium	67.7% 1016mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	22.4% 2.46mg	119% 13mg	11mg per day for Men 19-50 years
Water	8.36% 309g	0.15% 5.44g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Dark Chocolate 70% per 14 oz

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

• 14 ounces of Canned Red Kidney Beans with Liquids have 3.1 times more Vitamin B1 and 2.1 times more Vitamin B6 than Dark Chocolate 70%.
• While 14 oz of Dark Chocolate, 70-85% Cacao Solids contain 2.1 times more Vitamin B3, 3.2 times more Vitamin B5, 29.5 times more Vitamin E and 1.8 times more Vitamin K than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Dark Chocolate 70% provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin E
• Both Canned Red Kidney Beans Solids and Liquids 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 Canned Red Kidney Beans with Liquids vs Dark Chocolate 70%:

• 14 ounces of Canned Red Kidney Beans with Liquids have 12.8 times more Sodium and 56.9 times more Water than Dark Chocolate 70%.
• While 14 oz of Dark Chocolate, 70-85% Cacao Solids contain 2.5 times more Calcium, 12 times more Copper, 9.5 times more Iron, 7.6 times more Magnesium, 6.7 times more Manganese, 2.9 times more Phosphorus, 2.8 times more Potassium, 6.2 times more Selenium and 5.3 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 1.5 times more Omega 3 than Dark Chocolate 70%.
• While 14 oz of Dark Chocolate, 70-85% Cacao Solids contain 7.4 times more Energy, 118.3 times more Fat, 196 times more Saturated Fat, 14.7 times more Omega 6, 3.1 times more Carbohydrate, 13 times more Sugars, 2.5 times more Fiber and 1.5 times more Protein than Canned Red Kidney Beans Solids and Liquids.
• 14 ounces of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6