Comparing Nutrients in 14 ounces Prepared With Water Powder Cocoa Mix VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Prepared With Water Powder Cocoa Mix	7%	9%	84%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Prepared With Water Powder Cocoa Mix	Canned Kidney Beans	Recommended Dietary Allowance
Energy	7.53% 218kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	2.25% 2.2g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	4.07% 1.3g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	0% 0g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.2% 46g	44.3% 57.5g	130g per day for Men 19-50 years
Sugars	49.4% 36g	10% 7.34g	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	% 7.34g	g per day for Men 19-50 years
Fiber	5.22% 2g	45% 17g	38g per day for Men 19-50 years
Protein	6.52% 3.65g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Prepared With Water Powder Cocoa Mix	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.3% 0.052mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2% 0.32mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.76% 0.49mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.9% 0.064mg	22.6% 0.29mg	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	0.99% 3.97μg	35.7% 143μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.27% 0.2μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.79% 0.12mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared With Water Powder Cocoa Mix	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	59.5% 0.54mg	0.9mg per day for Men 19-50 years
Fluoride	6.1% 244μg	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	8.43% 0.67mg	58% 4.64mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	6.4% 0.15mg	29% 0.67mg	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	24.4% 171mg	51% 357mg	700mg per day for Men 19-50 years
Potassium	11.6% 393mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	19.3% 290mg	78.3% 1175mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	9.26% 343g	8.37% 310g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Prepared With Water Powder Cocoa Mix vs Canned Kidney Beans:

• Prepared With Water Powder Cocoa Mix has 1.5 times more Vitamin B2 and more Vitamin B12 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 8.9 times more Vitamin B1, 5.1 times more Vitamin B3, 4.6 times more Vitamin B6, 36 times more Vitamin B9, more Vitamin C and 41 times more Vitamin K than Prepared With Water Powder Cocoa Mix.
• Both Prepared With Water Powder Cocoa Mix and Canned All Types Kidney Beans have similar amounts of Vitamin B5 per 14 oz.
• Both Prepared With Water Powder Cocoa Mix as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Prepared With Water Powder Cocoa Mix vs Canned Kidney Beans:

• Canned All Types Kidney Beans contain 1.6 times more Calcium, 2.8 times more Copper, 6.9 times more Iron, 2.3 times more Magnesium, 4.5 times more Manganese, 2.1 times more Phosphorus, 2.4 times more Potassium, 1.3 times more Selenium, 4.1 times more Sodium and 2.2 times more Zinc than Prepared With Water Powder Cocoa Mix.
• Both Prepared With Water Powder Cocoa Mix and Canned All Types Kidney Beans have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Prepared With Water Powder Cocoa Mix has 2.3 times more Saturated Fat and 4.9 times more Sugars than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.5 times more Energy, more Omega 3, 1.3 times more Carbohydrate, 8.6 times more Fiber and 5.7 times more Protein than Prepared With Water Powder Cocoa Mix.
• Both Prepared With Water Powder Cocoa Mix as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.