Comparing Nutrients in 14 ounces Chocolate-flavored hazelnut spread VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Chocolate-flavored hazelnut spread	4%	50%	46%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Chocolate-flavored hazelnut spread	Red Kidney Beans	Recommended Dietary Allowance
Energy	73.8% 2139kcal	46% 1338kcal	2900kcal per day for Men 19-50 years
Fat	122% 118g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	353% 113g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	0% 0g	89% 1.42g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	5.32% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	190% 248g	187% 243g	130g per day for Men 19-50 years
Sugars	296% 215g	11.5% 8.33g	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	56.4% 21.4g	159% 60.3g	38g per day for Men 19-50 years
Protein	38.3% 21.5g	160% 89.4g	56g per day for Men 19-50 years

Vitamins

	Chocolate-flavored hazelnut spread	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	28% 0.34mg	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52% 0.67mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	52.3% 8.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.3% 1.4mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	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	14% 55.6μg	391% 1564μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	44.7% 1.07μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	131% 19.7mg	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chocolate-flavored hazelnut spread	Red Kidney Beans	Recommended Dietary Allowance
Calcium	43% 429mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	207% 1.86mg	308% 2.77mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.22% 8.73μg	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	217% 17.4mg	332% 26.6mg	8mg per day for Men 19-50 years
Magnesium	60.5% 254mg	130% 548mg	420mg per day for Men 19-50 years
Manganese	150% 3.45mg	192% 4.4mg	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	86% 603mg	230% 1611mg	700mg per day for Men 19-50 years
Potassium	47.5% 1615mg	159% 5394mg	3400mg per day for Men 19-50 years
Selenium	26% 14.3μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	38.2% 4.2mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.11% 4.25g	1.26% 46.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Chocolate-flavored hazelnut spread VS Red Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Chocolate-flavored hazelnut spread versus 14 oz of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Chocolate-flavored hazelnut spread vs Red Kidney Beans:

• 14 ounces of Chocolate-flavored hazelnut spread have more Vitamin B12 and 23.6 times more Vitamin E than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 7.2 times more Vitamin B1, 1.3 times more Vitamin B2, 4.9 times more Vitamin B3, 2.2 times more Vitamin B5, 4.8 times more Vitamin B6, 28.1 times more Vitamin B9, more Vitamin C and 2.9 times more Vitamin K than Chocolate-flavored hazelnut spread.
• 14 ounces of Chocolate-flavored hazelnut spread have insufficient amounts of Vitamin C and Vitamin K
• 14 ounces of Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin E
• Both Chocolate-flavored hazelnut spread as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Chocolate-flavored hazelnut spread vs Red Kidney Beans:

• 14 ounces of Chocolate-flavored hazelnut spread have 1.3 times more Calcium and 3.4 times more Sodium than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 1.5 times more Copper, 1.5 times more Iron, 2.2 times more Magnesium, 1.3 times more Manganese, 2.7 times more Phosphorus, 3.3 times more Potassium and 2.6 times more Zinc than Chocolate-flavored hazelnut spread.
• Both Chocolate-flavored hazelnut spread and Red Kidney Beans contain similar levels of Selenium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Chocolate-flavored hazelnut spread have 1.6 times more Energy, 28 times more Fat, 184.6 times more Saturated Fat and 25.7 times more Sugars than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain more Omega 3, 2.8 times more Fiber and 4.2 times more Protein than Chocolate-flavored hazelnut spread.
• Both Chocolate-flavored hazelnut spread and Red Kidney Beans offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Chocolate-flavored hazelnut spread provide inadequate amounts of Omega 3
• Both Chocolate-flavored hazelnut spread as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in 14 ounces.