Comparing Nutrients in 1 kilogram Boiled California Red Kidney Beans VS Powder Cocoa Mix

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Powder Cocoa Mix	7%	9%	84%

Macro Nutrients

	Boiled California Red Kidney Beans	Powder Cocoa Mix	Recommended Dietary Allowance
Energy	42.8% 1240kcal	137% 3980kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	41.2% 40g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	74.3% 23.8g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	172% 224g	644% 837g	130g per day for Men 19-50 years
Sugars	NA	904% 656g	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	97% 37g	38g per day for Men 19-50 years
Protein	163% 91g	119% 66.7g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Powder Cocoa Mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	80% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	435% 5.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	36.6% 5.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.8% 2.2mg	179% 8.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	87.7% 1.14mg	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	15% 60μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	146% 3.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13.3% 12mg	2.22% 2mg	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	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.5% 9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Powder Cocoa Mix	Recommended Dietary Allowance
Calcium	66% 660mg	133% 1330mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	318% 2.86mg	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	149% 12mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	198% 830mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	117% 2.7mg	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	450% 3150mg	700mg per day for Men 19-50 years
Potassium	123% 4190mg	209% 7120mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	91% 50μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	336% 5040mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	133% 14.6mg	11mg per day for Men 19-50 years
Water	18% 669g	0.41% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Powder Cocoa Mix per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled California Red Kidney Beans versus 1 kg of Powder Cocoa Mix 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 Powder Cocoa Mix:

• 1 kilogram of Boiled California Red Kidney Beans has 1.3 times more Vitamin B1 and 12.3 times more Vitamin B9 than Powder Cocoa Mix.
• While 1 kg of Powder Cocoa Mix contains 9.1 times more Vitamin B2, 4.1 times more Vitamin B5 and more Vitamin B12 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Powder Cocoa Mix provide similar amounts of Vitamin B3 and Vitamin B6 per one kilogram.
• 1 kilogram of Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12
• 1 kilogram of Powder Cocoa Mix have insufficient amounts of Vitamin B9
• Both Boiled California Red Kidney Beans as well as Powder Cocoa Mix have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled California Red Kidney Beans vs Powder Cocoa Mix:

• 1 kilogram of Boiled California Red Kidney Beans has 2.5 times more Iron than Powder Cocoa Mix.
• While 1 kg of Powder Cocoa Mix contains 2 times more Calcium, 1.7 times more Magnesium, 2.3 times more Phosphorus, 1.7 times more Potassium, 4.2 times more Selenium, 126 times more Sodium and 1.7 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Powder Cocoa Mix contain similar levels of Copper and Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled California Red Kidney Beans has 10.7 times more Omega 3, 2.5 times more Fiber and 1.4 times more Protein than Powder Cocoa Mix.
• While 1 kg of Powder Cocoa Mix contains 3.2 times more Energy, 44.4 times more Fat, 169.8 times more Saturated Fat and 3.7 times more Carbohydrate than Boiled California Red Kidney Beans.
• 1 kilogram of Powder Cocoa Mix provide inadequate amounts of Omega 3
• Both Boiled California Red Kidney Beans as well as Powder Cocoa Mix provide inadequate amounts of Omega 6 in one kilogram.