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

Macros Ratio

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

Macro Nutrients

	Boiled California Red Kidney Beans	Baking Chocolate Mexican Squares	Recommended Dietary Allowance
Energy	42.8% 1240kcal	147% 4260kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	161% 156g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	269% 86g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	45% 0.72g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	55.4% 9.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	172% 224g	595% 774g	130g per day for Men 19-50 years
Sugars	NA	957% 694g	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	245% 93g	105% 40g	38g per day for Men 19-50 years
Protein	163% 91g	65% 36.4g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Baking Chocolate Mexican Squares	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	47.5% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	80.8% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	114% 18.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.8% 2.2mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	26% 0.34mg	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	185% 740μg	12.5% 50μg	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	1.1% 1mg	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	NA	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Baking Chocolate Mexican Squares	Recommended Dietary Allowance
Calcium	66% 660mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	744% 6.7mg	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	373% 30mg	273% 22mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	226% 950mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	195% 4.5mg	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	196% 1370mg	203% 1420mg	700mg per day for Men 19-50 years
Potassium	123% 4190mg	117% 3970mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	32.7% 18μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	115% 12.6mg	11mg per day for Men 19-50 years
Water	18% 669g	0.43% 16g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Baking Chocolate Mexican Squares per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled California Red Kidney Beans versus 1 kg of Baking Chocolate Mexican Squares to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Boiled California Red Kidney Beans has 2.3 times more Vitamin B1, 1.2 times more Vitamin B5, 3.1 times more Vitamin B6 and 14.8 times more Vitamin B9 than Baking Chocolate Mexican Squares.
• While 1 kg of Baking chocolate, mexican, squares contains 1.7 times more Vitamin B2 and 3.4 times more Vitamin B3 than Boiled California Red Kidney Beans.
• 1 kilogram of Baking Chocolate Mexican Squares have insufficient amounts of Vitamin B9
• Both Boiled California Red Kidney Beans as well as Baking chocolate, mexican, squares have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled California Red Kidney Beans has 1.9 times more Calcium and 1.4 times more Iron than Baking Chocolate Mexican Squares.
• While 1 kg of Baking chocolate, mexican, squares contains 2.3 times more Copper, 2 times more Magnesium, 1.4 times more Manganese, 1.5 times more Selenium and 1.5 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Baking Chocolate Mexican Squares contain similar levels of Phosphorus and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled California Red Kidney Beans has 2.3 times more Fiber and 2.5 times more Protein than Baking Chocolate Mexican Squares.
• While 1 kg of Baking chocolate, mexican, squares contains 3.4 times more Energy, 173.2 times more Fat, 614.7 times more Saturated Fat, 2.3 times more Omega 3, 47.1 times more Omega 6 and 3.5 times more Carbohydrate than Boiled California Red Kidney Beans.
• 1 kilogram of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6