Comparing Nutrients in 1 kilogram California Red Kidney Beans VS Prepared With Water Powder Cocoa Mix

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Prepared With Water Powder Cocoa Mix	Recommended Dietary Allowance
Energy	114% 3300kcal	19% 550kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	5.67% 5.5g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	10.3% 3.28g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	460% 598g	88.8% 115g	130g per day for Men 19-50 years
Sugars	NA	125% 90g	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	13% 5g	38g per day for Men 19-50 years
Protein	435% 244g	16.4% 9.2g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Prepared With Water Powder 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	441% 5.3mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	5.06% 0.81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	24.6% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	12.3% 0.16mg	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	2.5% 10μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	21% 0.5μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Prepared With Water Powder Cocoa Mix	Recommended Dietary Allowance
Calcium	195% 1950mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	53.3% 0.48mg	0.9mg per day for Men 19-50 years
Fluoride	NA	15.4% 614μg	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	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	16% 0.37mg	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	61.4% 430mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	29% 990mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	48.7% 730mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	3.18% 118g	23.3% 863g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans have 40.7 times more Vitamin B1, 2.8 times more Vitamin B2, 25.4 times more Vitamin B3, 6.3 times more Vitamin B5, 24.8 times more Vitamin B6, 394 times more Vitamin B9 and more Vitamin C than Prepared With Water Powder Cocoa Mix.
• While Prepared With Water Powder Cocoa Mix contains more Vitamin B12 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Prepared With Water Powder Cocoa Mix have insufficient amounts of Vitamin A in 1 kg.

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

• Raw California Red Kidney Beans have 9.3 times more Calcium, 22.9 times more Copper, 55 times more Iron, 13.3 times more Magnesium, 27 times more Manganese, 9.4 times more Phosphorus, 15.1 times more Potassium, 4.6 times more Selenium and 12.1 times more Zinc than Prepared With Water Powder Cocoa Mix.
• While Prepared With Water Powder Cocoa Mix contains 6.6 times more Sodium and 7.3 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• Raw California Red Kidney Beans have 6 times more Energy, more Omega 3, 5.2 times more Carbohydrate, 49.8 times more Fiber and 26.5 times more Protein than Prepared With Water Powder Cocoa Mix.
• While Prepared With Water Powder Cocoa Mix contains 9.1 times more Saturated Fat than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Prepared With Water Powder Cocoa Mix have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.