Comparing Nutrients in 1 kilogram Canned Red Kidney Beans with Liquids VS Cocoa, dry powder, unsweetened, processed with alkali

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Cocoa, dry powder, unsweetened, processed with alkali	17%	28%	55%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Cocoa, dry powder, unsweetened, processed with alkali	Recommended Dietary Allowance
Energy	28% 810kcal	76% 2200kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	135% 131g	97g per day for Men 19-50 years
Saturated Fat	3.9% 1.25g	243% 77.6g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	24.7% 4.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	114% 148g	448% 583g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	24.3% 17.6g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 18.5g	NA	g per day for Men 19-50 years
Fiber	113% 43g	784% 298g	38g per day for Men 19-50 years
Protein	93% 52.2g	323% 181g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Cocoa, dry powder, unsweetened, processed with alkali	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.5% 0.67mg	354% 4.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.94mg	150% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	50.8% 2.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	91% 1.18mg	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	57.5% 230μg	80% 320μg	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	8.9% 8mg	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	1.33% 0.2mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Cocoa, dry powder, unsweetened, processed with alkali	Recommended Dietary Allowance
Calcium	29% 290mg	111% 1110mg	1000mg per day for Men 19-50 years
Copper	163% 1.47mg	4008% 36mg	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	156% 12.5mg	1940% 155mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	1133% 4760mg	420mg per day for Men 19-50 years
Manganese	127% 2.9mg	1625% 37.4mg	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	151% 1060mg	1040% 7280mg	700mg per day for Men 19-50 years
Potassium	76.5% 2600mg	738% 25090mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	240% 132μg	55μg per day for Men 19-50 years
Sodium	171% 2560mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	56.4% 6.2mg	579% 63.7mg	11mg per day for Men 19-50 years
Water	21% 780g	0.73% 27g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Cocoa, dry powder, unsweetened, processed with alkali per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Red Kidney Beans with Liquids versus 1 kg of Cocoa, dry powder, unsweetened, processed with alkali to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Red Kidney Beans with Liquids vs Cocoa, dry powder, unsweetened, processed with alkali:

• 1 kilogram of Canned Red Kidney Beans with Liquids has 1.7 times more Vitamin K than Cocoa, dry powder, unsweetened, processed with alkali.
• While 1 kg of Cocoa, dry powder, unsweetened, processed with alkali contains 6.9 times more Vitamin B2, 4.9 times more Vitamin B3, 2 times more Vitamin B5, 1.5 times more Vitamin B6 and 1.4 times more Vitamin B9 than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Cocoa, dry powder, unsweetened, processed with alkali provide similar amounts of Vitamin B1 per one kilogram.
• Both Canned Red Kidney Beans Solids and Liquids as well as Cocoa, dry powder, unsweetened, processed with alkali have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Canned Red Kidney Beans with Liquids vs Cocoa, dry powder, unsweetened, processed with alkali:

• 1 kilogram of Canned Red Kidney Beans with Liquids has 13.5 times more Sodium and 28.9 times more Water than Cocoa, dry powder, unsweetened, processed with alkali.
• While 1 kg of Cocoa, dry powder, unsweetened, processed with alkali contains 3.8 times more Calcium, 24.5 times more Copper, 12.4 times more Iron, 15.9 times more Magnesium, 12.8 times more Manganese, 6.9 times more Phosphorus, 9.7 times more Potassium, 12 times more Selenium and 10.3 times more Zinc than Canned Red Kidney Beans Solids and Liquids.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Red Kidney Beans with Liquids has more Omega 3 than Cocoa, dry powder, unsweetened, processed with alkali.
• While 1 kg of Cocoa, dry powder, unsweetened, processed with alkali contains 2.7 times more Energy, 36.4 times more Fat, 62.1 times more Saturated Fat, 5.1 times more Omega 6, 3.9 times more Carbohydrate, 6.9 times more Fiber and 3.5 times more Protein than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Cocoa, dry powder, unsweetened, processed with alkali offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6
• 1 kilogram of Cocoa, dry powder, unsweetened, processed with alkali provide inadequate amounts of Omega 3