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

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Powder No Sugar Added Cocoa Mix	16%	7%	77%

Macro Nutrients

	Boiled Red Kidney Beans	Powder No Sugar Added Cocoa Mix	Recommended Dietary Allowance
Energy	43.8% 1270kcal	130% 3770kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	31% 30g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	55.5% 17.8g	32g per day for Men 19-50 years
Omega 3	105% 1.68g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	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	175% 228g	553% 719g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	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	195% 74g	197% 75g	38g per day for Men 19-50 years
Protein	155% 86.7g	277% 155g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	133% 1.6mg	223% 2.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	1077% 14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	67.8% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	766% 38.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	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	325% 1300μg	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	13.3% 12mg	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	2% 0.3mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	5.83% 7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Powder No Sugar Added Cocoa Mix	Recommended Dietary Allowance
Calcium	28% 280mg	576% 5760mg	1000mg per day for Men 19-50 years
Copper	269% 2.42mg	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	368% 29.4mg	620% 49.6mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	495% 2080mg	420mg per day for Men 19-50 years
Manganese	207% 4.77mg	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	203% 1420mg	1276% 8930mg	700mg per day for Men 19-50 years
Potassium	119% 4030mg	795% 27020mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	307% 169μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	584% 8760mg	1500mg per day for Men 19-50 years
Zinc	97% 10.7mg	313% 34.4mg	11mg per day for Men 19-50 years
Water	18% 669g	0.92% 34g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Boiled 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 Boiled Red Kidney Beans vs Powder No Sugar Added Cocoa Mix:

• 1 kilogram of Boiled Red Kidney Beans has 9.3 times more Vitamin B9 and 12 times more Vitamin K than Powder No Sugar Added Cocoa Mix.
• While 1 kg of Powder No Sugar Added Cocoa Mix contains 1.7 times more Vitamin B1, 24.1 times more Vitamin B2, 1.9 times more Vitamin B3, 17.4 times more Vitamin B5, 2.7 times more Vitamin B6 and more Vitamin B12 than Boiled Red Kidney Beans.
• 1 kilogram of Boiled Red Kidney Beans have insufficient amounts of Vitamin B12
• 1 kilogram of Powder No Sugar Added Cocoa Mix have insufficient amounts of Vitamin K
• Both Boiled Red Kidney Beans as well as Powder No Sugar Added Cocoa Mix have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin E in one kilogram.

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

• 1 kg of Powder No Sugar Added Cocoa Mix contains 20.6 times more Calcium, 3 times more Copper, 1.7 times more Iron, 4.6 times more Magnesium, 1.4 times more Manganese, 6.3 times more Phosphorus, 6.7 times more Potassium, 14.1 times more Selenium, 438 times more Sodium and 3.2 times more Zinc than Boiled Red Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Red Kidney Beans has 56 times more Omega 3 than Powder No Sugar Added Cocoa Mix.
• While 1 kg of Powder No Sugar Added Cocoa Mix contains 3 times more Energy, 6 times more Fat, 24.7 times more Saturated Fat, 3.2 times more Carbohydrate, 117.7 times more Sugars and 1.8 times more Protein than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Powder No Sugar Added Cocoa Mix offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Powder No Sugar Added Cocoa Mix provide inadequate amounts of Omega 3
• Both Boiled Red Kidney Beans as well as Powder No Sugar Added Cocoa Mix provide inadequate amounts of Omega 6 in one kilogram.