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

Macros Ratio

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

Macro Nutrients

	Prepared With Water Powder Cocoa Mix	California Red Kidney Beans	Recommended Dietary Allowance
Energy	7.53% 218kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	2.25% 2.2g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	4.07% 1.3g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	0% 0g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	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	35.2% 46g	183% 237g	130g per day for Men 19-50 years
Sugars	49.4% 36g	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	5.22% 2g	260% 99g	38g per day for Men 19-50 years
Protein	6.52% 3.65g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Prepared With Water Powder Cocoa Mix	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.3% 0.052mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2% 0.32mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.76% 0.49mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.9% 0.064mg	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	0.99% 3.97μg	391% 1564μg	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	20% 18mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared With Water Powder Cocoa Mix	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	485% 4.37mg	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	464% 37mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	6.4% 0.15mg	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	24.4% 171mg	230% 1607mg	700mg per day for Men 19-50 years
Potassium	11.6% 393mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	19.3% 290mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	92% 10mg	11mg per day for Men 19-50 years
Water	9.26% 343g	1.26% 46.6g	3700g per day for Men 19-50 years

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

• Prepared With Water Powder Cocoa Mix has more Vitamin B12 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 40.7 times more Vitamin B1, 2.8 times more Vitamin B2, 25.4 times more Vitamin B3, 6.3 times more Vitamin B5, 24.8 times more Vitamin B6, 394 times more Vitamin B9 and more Vitamin C than Prepared With Water Powder Cocoa Mix.
• Both Prepared With Water Powder Cocoa Mix as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A in 14 oz.

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

• Prepared With Water Powder Cocoa Mix has 6.6 times more Sodium and 7.3 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 9.3 times more Calcium, 22.9 times more Copper, 55 times more Iron, 13.3 times more Magnesium, 27 times more Manganese, 9.4 times more Phosphorus, 15.1 times more Potassium, 4.6 times more Selenium and 12.1 times more Zinc than Prepared With Water Powder Cocoa Mix.

Comparison of macro-nutrients per 14 ounces:

• Prepared With Water Powder Cocoa Mix has 9.1 times more Saturated Fat than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 6 times more Energy, more Omega 3, 5.2 times more Carbohydrate, 49.8 times more Fiber and 26.5 times more Protein than Prepared With Water Powder Cocoa Mix.
• Both Prepared With Water Powder Cocoa Mix as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.