Comparing Nutrients in 14 ounces Dark Chocolate 70% VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Dark Chocolate 70%	5%	64%	31%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Dark Chocolate 70%	Red Kidney Beans	Recommended Dietary Allowance
Energy	82% 2373kcal	46% 1338kcal	2900kcal per day for Men 19-50 years
Fat	174% 169g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	304% 97g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	8.43% 0.13g	89% 1.42g	1.6g per day for Men 19-50 years
Omega 6	28.5% 4.84g	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	140% 182g	187% 243g	130g per day for Men 19-50 years
Sugars	131% 95g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 95g	NA	g per day for Men 19-50 years
Fiber	114% 43.3g	159% 60.3g	38g per day for Men 19-50 years
Protein	55.2% 31g	160% 89.4g	56g per day for Men 19-50 years

Vitamins

	Dark Chocolate 70%	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.17mg	52.3% 8.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.66mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	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	NA	391% 1564μg	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	NA	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	15.6% 2.34mg	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 29μg	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Chocolate 70%	Red Kidney Beans	Recommended Dietary Allowance
Calcium	29% 290mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	781% 7.03mg	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	590% 47.2mg	332% 26.6mg	8mg per day for Men 19-50 years
Magnesium	215% 905mg	130% 548mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	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	175% 1222mg	230% 1611mg	700mg per day for Men 19-50 years
Potassium	83.5% 2838mg	159% 5394mg	3400mg per day for Men 19-50 years
Selenium	49% 27μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	1.26% 46.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Dark Chocolate 70% VS Red Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Dark Chocolate 70% 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 Dark Chocolate 70% vs Red Kidney Beans:

• 14 ounces of Dark Chocolate 70% have 2.8 times more Vitamin E and 1.3 times more Vitamin K than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 17.9 times more Vitamin B1, 2.8 times more Vitamin B2, 2 times more Vitamin B3, 1.9 times more Vitamin B5 and 10.4 times more Vitamin B6 than Dark Chocolate, 70-85% Cacao Solids.
• 14 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Dark Chocolate, 70-85% Cacao Solids as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Dark Chocolate 70% vs Red Kidney Beans:

• 14 ounces of Dark Chocolate 70% have 2.5 times more Copper, 1.8 times more Iron, 1.7 times more Magnesium, 1.8 times more Manganese and 2.1 times more Selenium than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 1.3 times more Phosphorus and 1.9 times more Potassium than Dark Chocolate, 70-85% Cacao Solids.
• Both Dark Chocolate 70% and Red Kidney Beans contain similar levels of Calcium and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dark Chocolate 70% have 1.8 times more Energy, 40.2 times more Fat, 159.1 times more Saturated Fat, 5.4 times more Omega 6 and 11.4 times more Sugars than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 10.5 times more Omega 3, 1.3 times more Carbohydrate, 1.4 times more Fiber and 2.9 times more Protein than Dark Chocolate, 70-85% Cacao Solids.
• 14 ounces of Red Kidney Beans provide inadequate amounts of Omega 6