Comparing Nutrients in 1 kilogram Boiled California Red Kidney Beans VS Dark Chocolate 70%

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Dark Chocolate 70%	5%	64%	31%

Macro Nutrients

	Boiled California Red Kidney Beans	Dark Chocolate 70%	Recommended Dietary Allowance
Energy	42.8% 1240kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	439% 426g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	766% 245g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	71.8% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	172% 224g	353% 459g	130g per day for Men 19-50 years
Sugars	NA	331% 240g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 240g	g per day for Men 19-50 years
Fiber	245% 93g	287% 109g	38g per day for Men 19-50 years
Protein	163% 91g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Dark Chocolate 70%	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	65.6% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.8% 2.2mg	83.6% 4.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	29.2% 0.38mg	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	NA	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	NA	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	NA	39.3% 5.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	61% 73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Dark Chocolate 70%	Recommended Dietary Allowance
Calcium	66% 660mg	73% 730mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	1967% 17.7mg	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	1488% 119mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	543% 2280mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	848% 19.5mg	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	440% 3080mg	700mg per day for Men 19-50 years
Potassium	123% 4190mg	210% 7150mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	124% 68μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	13.3% 200mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	301% 33mg	11mg per day for Men 19-50 years
Water	18% 669g	0.37% 13.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Dark Chocolate 70% per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled California Red Kidney Beans versus 1 kg of Dark Chocolate 70% 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 Dark Chocolate 70%:

• 1 kilogram of Boiled California Red Kidney Beans has 3.8 times more Vitamin B1 and 2.7 times more Vitamin B6 than Dark Chocolate 70%.
• While 1 kg of Dark Chocolate, 70-85% Cacao Solids contains 1.3 times more Vitamin B2, 1.9 times more Vitamin B3 and 1.9 times more Vitamin B5 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as Dark Chocolate, 70-85% Cacao Solids have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Boiled California Red Kidney Beans vs Dark Chocolate 70%:

• 1 kg of Dark Chocolate, 70-85% Cacao Solids contains 6.1 times more Copper, 4 times more Iron, 4.8 times more Magnesium, 6.1 times more Manganese, 2.2 times more Phosphorus, 1.7 times more Potassium, 5.7 times more Selenium and 3.8 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Dark Chocolate 70% contain similar levels of Calcium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dark Chocolate, 70-85% Cacao Solids contains 4.8 times more Energy, 473.3 times more Fat, 1750 times more Saturated Fat, 61 times more Omega 6 and 2 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Dark Chocolate 70% offer comparable quantities of Fiber and Protein per one kilogram.
• 1 kilogram of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6