Comparing Nutrients in 14 ounces Cocoa, dry powder, unsweetened VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cocoa, dry powder, unsweetened	18%	28%	54%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Cocoa, dry powder, unsweetened	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	31.2% 905kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	56% 54.4g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	0% 0g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	10.3% 1.75g	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	177% 230g	69.6% 90g	130g per day for Men 19-50 years
Sugars	9.6% 6.95g	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	386% 147g	67% 25.4g	38g per day for Men 19-50 years
Protein	139% 77.8g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	Cocoa, dry powder, unsweetened	Boiled 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	25.8% 0.31mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.6% 0.96mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.2% 8.67mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	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	31.8% 127μg	129% 516μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	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	2.65% 0.4mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.27% 9.92μg	27.8% 33.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cocoa, dry powder, unsweetened	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	51% 508mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	1670% 15mg	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	688% 55mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	472% 1980mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	662% 15.2mg	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	416% 2913mg	78.2% 548mg	700mg per day for Men 19-50 years
Potassium	178% 6049mg	47.3% 1607mg	3400mg per day for Men 19-50 years
Selenium	103% 56.8μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	246% 27mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	0.32% 12g	7.2% 266g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cocoa, dry powder, unsweetened vs Boiled Kidney Beans:

• Cocoa, dry powder, unsweetened has 4.2 times more Vitamin B2 and 3.8 times more Vitamin B3 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.1 times more Vitamin B1, 4.1 times more Vitamin B9, more Vitamin C and 3.4 times more Vitamin K than Cocoa, dry powder, unsweetened.
• Both Cocoa, dry powder, unsweetened and Boiled All Types Kidney Beans have similar amounts of Vitamin B5 and Vitamin B6 per 14 oz.
• Both Cocoa, dry powder, unsweetened as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Cocoa, dry powder, unsweetened vs Boiled Kidney Beans:

• Cocoa, dry powder, unsweetened has 3.7 times more Calcium, 17.5 times more Copper, 6.2 times more Iron, 11.9 times more Magnesium, 8.9 times more Manganese, 5.3 times more Phosphorus, 3.8 times more Potassium, 13 times more Selenium, 21 times more Sodium and 6.8 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 22.3 times more Water than Cocoa, dry powder, unsweetened.

Comparison of macro-nutrients per 14 ounces:

• Cocoa, dry powder, unsweetened has 1.8 times more Energy, 27.4 times more Fat, 110.5 times more Saturated Fat, 4.1 times more Omega 6, 2.5 times more Carbohydrate, 5.5 times more Sugars, 5.8 times more Fiber and 2.3 times more Protein than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Omega 3 than Cocoa, dry powder, unsweetened.
• Both Cocoa, dry powder, unsweetened as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.