Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Prepared With Water Powder With Aspartame Cocoa Mix

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Prepared With Water Powder With Aspartame Cocoa Mix	16%	7%	77%

Macro Nutrients

	Boiled Kidney Beans	Prepared With Water Powder With Aspartame Cocoa Mix	Recommended Dietary Allowance
Energy	43.8% 1270kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	2.37% 2.3g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	4.34% 1.4g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	0.35% 0.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	43% 56g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	40.4% 29.3g	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	168% 64g	15.8% 6g	38g per day for Men 19-50 years
Protein	155% 86.7g	21.6% 12g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Prepared With Water Powder With Aspartame Cocoa Mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	84% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	5.3% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	59.6% 2.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	19.2% 0.25mg	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	325% 1300μg	2.5% 10μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	37.5% 0.9μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13.3% 12mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2% 0.3mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Prepared With Water Powder With Aspartame Cocoa Mix	Recommended Dietary Allowance
Calcium	35% 350mg	48% 480mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	73.3% 0.66mg	0.9mg per day for Men 19-50 years
Fluoride	NA	16.4% 657μg	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	278% 22mg	48.8% 3.9mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	22.6% 0.52mg	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	197% 1380mg	100% 700mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	62% 2110mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	48% 720mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	18% 669g	25% 924g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Prepared With Water Powder With Aspartame Cocoa Mix:

• Boiled All Types Kidney Beans have 7.6 times more Vitamin B1, 6.8 times more Vitamin B3, 4.8 times more Vitamin B6, 130 times more Vitamin B9, more Vitamin C and 84 times more Vitamin K than Prepared With Water Powder With Aspartame Cocoa Mix.
• While Prepared With Water Powder With Aspartame Cocoa Mix contains 1.9 times more Vitamin B2, 1.4 times more Vitamin B5 and more Vitamin B12 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Prepared With Water Powder With Aspartame Cocoa Mix have insufficient amounts of Vitamin A and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Prepared With Water Powder With Aspartame Cocoa Mix:

• Boiled All Types Kidney Beans have 3.3 times more Copper, 5.7 times more Iron, 2.5 times more Magnesium, 8.3 times more Manganese, 2 times more Phosphorus, 1.9 times more Potassium and 3.7 times more Zinc than Prepared With Water Powder With Aspartame Cocoa Mix.
• While Prepared With Water Powder With Aspartame Cocoa Mix contains 1.4 times more Calcium, 72 times more Sodium and 1.4 times more Water than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Prepared With Water Powder With Aspartame Cocoa Mix have similar amounts of Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 4.4 times more Energy, more Omega 3, 4.1 times more Carbohydrate, 10.7 times more Fiber and 7.2 times more Protein than Prepared With Water Powder With Aspartame Cocoa Mix.
• While Prepared With Water Powder With Aspartame Cocoa Mix contains 9.2 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Prepared With Water Powder With Aspartame Cocoa Mix have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.