Comparing Nutrients in 1 kilogram Baking Chocolate Mexican Squares VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Baking Chocolate Mexican Squares	3%	30%	67%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Baking Chocolate Mexican Squares	California Red Kidney Beans	Recommended Dietary Allowance
Energy	147% 4260kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	161% 156g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	269% 86g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	45% 0.72g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	55.4% 9.4g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	595% 774g	460% 598g	130g per day for Men 19-50 years
Sugars	957% 694g	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	105% 40g	655% 249g	38g per day for Men 19-50 years
Protein	65% 36.4g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Baking Chocolate Mexican Squares	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	47.5% 0.57mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80.8% 1.05mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	114% 18.3mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	305% 3.97mg	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	12.5% 50μg	985% 3940μg	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	1.1% 1mg	50% 45mg	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	24% 3.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baking Chocolate Mexican Squares	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	34% 340mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	744% 6.7mg	1222% 11mg	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	273% 22mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	226% 950mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	195% 4.5mg	435% 10mg	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	203% 1420mg	579% 4050mg	700mg per day for Men 19-50 years
Potassium	117% 3970mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	32.7% 18μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	115% 12.6mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	0.43% 16g	3.18% 118g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Baking Chocolate Mexican Squares vs California Red Kidney Beans:

• Raw California Red Kidney Beans contain 9.3 times more Vitamin B1, 2.1 times more Vitamin B2, 4.3 times more Vitamin B5, 11.7 times more Vitamin B6, 78.8 times more Vitamin B9 and 45 times more Vitamin C than Baking chocolate, mexican, squares.
• Both Baking chocolate, mexican, squares and Raw California Red Kidney Beans have similar amounts of Vitamin B3 per 1 kg.
• Both Baking chocolate, mexican, squares as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Baking Chocolate Mexican Squares vs California Red Kidney Beans:

• Raw California Red Kidney Beans contain 5.7 times more Calcium, 1.6 times more Copper, 4.3 times more Iron, 1.7 times more Magnesium, 2.2 times more Manganese, 2.9 times more Phosphorus, 3.8 times more Potassium, 1.8 times more Selenium and 2 times more Zinc than Baking chocolate, mexican, squares.

Comparison of macro-nutrients per 1 kilogram:

• Baking chocolate, mexican, squares have 1.3 times more Energy, 62.4 times more Fat, 239.1 times more Saturated Fat, 17.4 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 6.2 times more Fiber and 6.7 times more Protein than Baking chocolate, mexican, squares.
• Both Baking chocolate, mexican, squares and Raw California Red Kidney Beans have similar amounts of Omega 3 per 1 kg.
• Both Baking chocolate, mexican, squares as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.