Comparing Nutrients in 14 ounces Powder Cocoa Mix VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Powder Cocoa Mix	7%	9%	84%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Powder Cocoa Mix	California Red Kidney Beans	Recommended Dietary Allowance
Energy	54.5% 1580kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	16.4% 16g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	29.5% 9.43g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.42g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	256% 332g	183% 237g	130g per day for Men 19-50 years
Sugars	359% 260g	NA	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	38.6% 14.7g	260% 99g	38g per day for Men 19-50 years
Protein	47.3% 26.5g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Powder Cocoa Mix	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.8% 0.38mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	172% 2.24mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.33mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71% 3.54mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	121% 1.58mg	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	5.95% 24μg	391% 1564μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	58% 1.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.88% 0.79mg	20% 18mg	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	5.03% 0.75mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.98% 3.57μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder Cocoa Mix	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	52.8% 528mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	126% 1.14mg	485% 4.37mg	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	59% 4.72mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	78.4% 329mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	46.4% 1.07mg	173% 3.97mg	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	179% 1250mg	230% 1607mg	700mg per day for Men 19-50 years
Potassium	83% 2826mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	36% 20μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	133% 2000mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	52.7% 5.8mg	92% 10mg	11mg per day for Men 19-50 years
Water	0.16% 5.95g	1.26% 46.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Powder Cocoa Mix vs California Red Kidney Beans:

• Powder Cocoa Mix has 2.6 times more Vitamin B2 and more Vitamin B12 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 5.5 times more Vitamin B1, 3.5 times more Vitamin B3, 3.5 times more Vitamin B6, 65.7 times more Vitamin B9 and 22.5 times more Vitamin C than Powder Cocoa Mix.
• Both Powder Cocoa Mix and Raw California Red Kidney Beans have similar amounts of Vitamin B5 per 14 oz.
• Both Powder Cocoa Mix as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Powder Cocoa Mix vs California Red Kidney Beans:

• Powder Cocoa Mix has 1.6 times more Selenium and 45.8 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.5 times more Calcium, 3.8 times more Copper, 7.9 times more Iron, 1.9 times more Magnesium, 3.7 times more Manganese, 1.3 times more Phosphorus, 2.1 times more Potassium and 1.7 times more Zinc than Powder Cocoa Mix.

Comparison of macro-nutrients per 14 ounces:

• Powder Cocoa Mix has 1.2 times more Energy, 16 times more Fat, 66 times more Saturated Fat and 1.4 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 28 times more Omega 3, 6.7 times more Fiber and 3.7 times more Protein than Powder Cocoa Mix.
• Both Powder Cocoa Mix as well as Raw California Red Kidney Beans have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.