Comparing Nutrients in 14 ounces Cocoa, dry powder, unsweetened, processed with alkali VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cocoa, dry powder, unsweetened, processed with alkali	17%	28%	55%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Cocoa, dry powder, unsweetened, processed with alkali	Canned Kidney Beans	Recommended Dietary Allowance
Energy	30% 873kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	53.6% 52g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	96% 30.8g	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	9.8% 1.67g	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	178% 231g	44.3% 57.5g	130g per day for Men 19-50 years
Sugars	9.63% 7g	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	311% 118g	45% 17g	38g per day for Men 19-50 years
Protein	128% 72g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Cocoa, dry powder, unsweetened, processed with alkali	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	36.4% 0.44mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	140% 1.83mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.5% 9.53mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	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	31.8% 127μg	35.7% 143μg	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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cocoa, dry powder, unsweetened, processed with alkali	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	44% 441mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	1591% 14.3mg	59.5% 0.54mg	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	770% 61.6mg	58% 4.64mg	8mg per day for Men 19-50 years
Magnesium	450% 1889mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	645% 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	413% 2889mg	51% 357mg	700mg per day for Men 19-50 years
Potassium	293% 9958mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	95% 52.4μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	78.3% 1175mg	1500mg per day for Men 19-50 years
Zinc	230% 25.3mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	8.37% 310g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cocoa, dry powder, unsweetened, processed with alkali vs Canned Kidney Beans:

• Cocoa, dry powder, unsweetened, processed with alkali has 9 times more Vitamin B2, 5.8 times more Vitamin B3, 1.8 times more Vitamin B5 and 1.6 times more Vitamin B6 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Vitamin C and 1.7 times more Vitamin K than Cocoa, dry powder, unsweetened, processed with alkali.
• Both Cocoa, dry powder, unsweetened, processed with alkali and Canned All Types Kidney Beans have similar amounts of Vitamin B1 and Vitamin B9 per 14 oz.
• Both Cocoa, dry powder, unsweetened, processed with alkali as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Cocoa, dry powder, unsweetened, processed with alkali vs Canned Kidney Beans:

• Cocoa, dry powder, unsweetened, processed with alkali has 3.3 times more Calcium, 26.7 times more Copper, 13.3 times more Iron, 17.6 times more Magnesium, 22.2 times more Manganese, 8.1 times more Phosphorus, 10.6 times more Potassium, 14.7 times more Selenium and 13.8 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 15.6 times more Sodium and 28.9 times more Water than Cocoa, dry powder, unsweetened, processed with alkali.

Comparison of macro-nutrients per 14 ounces:

• Cocoa, dry powder, unsweetened, processed with alkali has 2.6 times more Energy, 21.8 times more Fat, 55 times more Saturated Fat, 4 times more Omega 6, 4 times more Carbohydrate, 6.9 times more Fiber and 3.5 times more Protein than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Omega 3 than Cocoa, dry powder, unsweetened, processed with alkali.
• Both Cocoa, dry powder, unsweetened, processed with alkali and Canned All Types Kidney Beans have similar amounts of Sugars per 14 oz.
• Both Cocoa, dry powder, unsweetened, processed with alkali as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.