Comparing Nutrients in 1 kilogram California Red Kidney Beans VS Powder No Sugar Added Cocoa Mix

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Powder No Sugar Added Cocoa Mix	16%	7%	77%

Macro Nutrients

	California Red Kidney Beans	Powder No Sugar Added Cocoa Mix	Recommended Dietary Allowance
Energy	114% 3300kcal	130% 3770kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	31% 30g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	55.5% 17.8g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	4.6% 0.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	460% 598g	553% 719g	130g per day for Men 19-50 years
Sugars	NA	519% 377g	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	655% 249g	197% 75g	38g per day for Men 19-50 years
Protein	435% 244g	277% 155g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Powder No Sugar Added Cocoa Mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	441% 5.3mg	223% 2.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	1077% 14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	67.8% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	766% 38.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	245% 3.18mg	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	985% 3940μg	35% 140μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	492% 12μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	50% 45mg	0% 0mg	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	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.83% 7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Powder No Sugar Added Cocoa Mix	Recommended Dietary Allowance
Calcium	195% 1950mg	576% 5760mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	811% 7.3mg	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	1169% 94mg	620% 49.6mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	495% 2080mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	289% 6.65mg	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	579% 4050mg	1276% 8930mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	795% 27020mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	307% 169μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	584% 8760mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	313% 34.4mg	11mg per day for Men 19-50 years
Water	3.18% 118g	0.92% 34g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Powder No Sugar Added Cocoa Mix per 1 kg

Compare the macro and micronutrient content in 1 kg of California Red Kidney Beans versus 1 kg of Powder No Sugar Added Cocoa Mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of California Red Kidney Beans vs Powder No Sugar Added Cocoa Mix:

• 1 kilogram of California Red Kidney Beans has 2 times more Vitamin B1, 1.9 times more Vitamin B3, 1.2 times more Vitamin B6, 28.1 times more Vitamin B9 and more Vitamin C than Powder No Sugar Added Cocoa Mix.
• While 1 kg of Powder No Sugar Added Cocoa Mix contains 6.4 times more Vitamin B2, 4.9 times more Vitamin B5 and more Vitamin B12 than Raw California Red Kidney Beans.
• 1 kilogram of California Red Kidney Beans have insufficient amounts of Vitamin B12
• 1 kilogram of Powder No Sugar Added Cocoa Mix have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Powder No Sugar Added Cocoa Mix have insufficient amounts of Vitamin A and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for California Red Kidney Beans vs Powder No Sugar Added Cocoa Mix:

• 1 kilogram of California Red Kidney Beans has 1.5 times more Copper, 1.9 times more Iron and 1.5 times more Manganese than Powder No Sugar Added Cocoa Mix.
• While 1 kg of Powder No Sugar Added Cocoa Mix contains 3 times more Calcium, 1.3 times more Magnesium, 2.2 times more Phosphorus, 1.8 times more Potassium, 5.3 times more Selenium, 79.6 times more Sodium and 1.3 times more Zinc than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of California Red Kidney Beans has 28 times more Omega 3, 3.3 times more Fiber and 1.6 times more Protein than Powder No Sugar Added Cocoa Mix.
• While 1 kg of Powder No Sugar Added Cocoa Mix contains 12 times more Fat and 49.4 times more Saturated Fat than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Powder No Sugar Added Cocoa Mix offer comparable quantities of Energy and Carbohydrate per one kilogram.
• 1 kilogram of Powder No Sugar Added Cocoa Mix provide inadequate amounts of Omega 3
• Both Raw California Red Kidney Beans as well as Powder No Sugar Added Cocoa Mix provide inadequate amounts of Omega 6 in one kilogram.