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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Powder No Sugar Added Cocoa Mix has 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.
• While Boiled All Types Kidney Beans contain 9.3 times more Vitamin B9, more Vitamin C and 12 times more Vitamin K than Powder No Sugar Added Cocoa Mix.
• Both Powder No Sugar Added Cocoa Mix as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 14 oz.

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

• Powder No Sugar Added Cocoa Mix has 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.
• While Boiled All Types Kidney Beans contain 19.7 times more Water than Powder No Sugar Added Cocoa Mix.

Comparison of macro-nutrients per 14 ounces:

• Powder No Sugar Added Cocoa Mix has 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.
• While Boiled All Types Kidney Beans contain 56.7 times more Omega 3 than Powder No Sugar Added Cocoa Mix.
• Both Powder No Sugar Added Cocoa Mix and Boiled All Types Kidney Beans have similar amounts of Fiber per 14 oz.
• Both Powder No Sugar Added Cocoa Mix as well as Boiled All Types Kidney Beans have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.