Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Powder Rich Chocolate

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Powder Rich Chocolate	0%	0%	100%

Macro Nutrients

	Canned Kidney Beans	Powder Rich Chocolate	Recommended Dietary Allowance
Energy	29% 840kcal	128% 3720kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	0% 0g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	715% 930g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	1129% 818g	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	% 18.5g	NA	g per day for Men 19-50 years
Fiber	113% 43g	0% 0g	38g per day for Men 19-50 years
Protein	93% 52.2g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Powder Rich Chocolate	Recommended Dietary Allowance
Vitamin A	NA	1517% 13650μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	1137% 13.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	1136% 182mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	1398% 18mg	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	90% 360μg	0% 0μg	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	13.3% 12mg	606% 545mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	607% 3640IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.33% 0.2mg	818% 123mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Powder Rich Chocolate	Recommended Dietary Allowance
Calcium	34% 340mg	909% 9090mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	2020% 18mg	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	146% 11.7mg	2045% 164mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	519% 2180mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	NA	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	129% 900mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	197% 2960mg	424% 6360mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	1240% 136mg	11mg per day for Men 19-50 years
Water	21% 780g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Powder Rich Chocolate per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Kidney Beans versus 1 kg of Powder Rich Chocolate to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Kidney Beans vs Powder Rich Chocolate:

• 1 kilogram of Canned Kidney Beans has more Vitamin B2, more Vitamin B5, more Vitamin B9 and more Vitamin K than Powder Rich Chocolate.
• While 1 kg of Powder Rich Chocolate contains 11.8 times more Vitamin B1, 44.2 times more Vitamin B3, 24.6 times more Vitamin B6, 45.4 times more Vitamin C, more Vitamin D and 613.5 times more Vitamin E than Canned All Types Kidney Beans.
• 1 kilogram of Canned Kidney Beans have insufficient amounts of Vitamin C, Vitamin D and Vitamin E
• 1 kilogram of Powder Rich Chocolate have insufficient amounts of Vitamin B2, Vitamin B5, Vitamin B9 and Vitamin K
• Both Canned All Types Kidney Beans as well as Powder Rich Chocolate have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Canned Kidney Beans vs Powder Rich Chocolate:

• 1 kilogram of Canned Kidney Beans has more Phosphorus, more Potassium and 61 times more Water than Powder Rich Chocolate.
• While 1 kg of Powder Rich Chocolate contains 26.7 times more Calcium, 13.5 times more Copper, 14 times more Iron, 8.1 times more Magnesium, 2.1 times more Sodium and 29.7 times more Zinc than Canned All Types Kidney Beans.
• 1 kilogram of Powder Rich Chocolate lack sufficient amounts of Phosphorus and Potassium
• Both Canned All Types Kidney Beans as well as Powder Rich Chocolate lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Kidney Beans has more Omega 3, more Fiber and more Protein than Powder Rich Chocolate.
• While 1 kg of Powder Rich Chocolate contains 4.4 times more Energy, 6.4 times more Carbohydrate and 44.2 times more Sugars than Canned All Types Kidney Beans.
• 1 kilogram of Powder Rich Chocolate provide inadequate amounts of Omega 3, Fiber and Protein
• Both Canned All Types Kidney Beans as well as Powder Rich Chocolate provide inadequate amounts of Omega 6 in one kilogram.