Comparing Nutrients in 1 kilogram Boiled Red Kidney Beans VS Powder Rich Chocolate

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Powder Rich Chocolate	0%	0%	100%

Macro Nutrients

	Boiled Red Kidney Beans	Powder Rich Chocolate	Recommended Dietary Allowance
Energy	43.8% 1270kcal	128% 3720kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	0% 0g	32g per day for Men 19-50 years
Omega 3	105% 1.68g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	715% 930g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	1129% 818g	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	0% 0g	38g per day for Men 19-50 years
Protein	155% 86.7g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Powder Rich Chocolate	Recommended Dietary Allowance
Vitamin A	0% 0μg	1517% 13650μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	1137% 13.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	1136% 182mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	1398% 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	0% 0μg	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	606% 545mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	607% 3640IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2% 0.3mg	818% 123mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Powder Rich Chocolate	Recommended Dietary Allowance
Calcium	28% 280mg	909% 9090mg	1000mg per day for Men 19-50 years
Copper	269% 2.42mg	2020% 18mg	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	2045% 164mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	519% 2180mg	420mg per day for Men 19-50 years
Manganese	207% 4.77mg	NA	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	119% 4030mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	424% 6360mg	1500mg per day for Men 19-50 years
Zinc	97% 10.7mg	1240% 136mg	11mg per day for Men 19-50 years
Water	18% 669g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Powder Rich Chocolate per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Red Kidney Beans versus 1 kg of Powder Rich Chocolate 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 Rich Chocolate:

• 1 kilogram of Boiled Red Kidney Beans has more Vitamin B2, more Vitamin B5, more Vitamin B9 and more Vitamin K than Powder Rich Chocolate.
• While 1 kg of Powder Rich Chocolate contains more Vitamin A, 8.5 times more Vitamin B1, 31.5 times more Vitamin B3, 15.2 times more Vitamin B6, 45.4 times more Vitamin C, more Vitamin D and 409 times more Vitamin E than Boiled Red Kidney Beans.
• 1 kilogram of Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin E
• 1 kilogram of Powder Rich Chocolate have insufficient amounts of Vitamin B2, Vitamin B5, Vitamin B9 and Vitamin K
• Both Boiled Red Kidney Beans as well as Powder Rich Chocolate have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Boiled Red Kidney Beans vs Powder Rich Chocolate:

• 1 kilogram of Boiled Red Kidney Beans has more Phosphorus, more Potassium and more Selenium than Powder Rich Chocolate.
• While 1 kg of Powder Rich Chocolate contains 32.5 times more Calcium, 7.5 times more Copper, 5.6 times more Iron, 4.8 times more Magnesium, 318 times more Sodium and 12.7 times more Zinc than Boiled Red Kidney Beans.
• 1 kilogram of Powder Rich Chocolate lack sufficient amounts of Phosphorus, Potassium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Red Kidney Beans has more Omega 3, more Fiber and more Protein than Powder Rich Chocolate.
• While 1 kg of Powder Rich Chocolate contains 2.9 times more Energy, 4.1 times more Carbohydrate and 255.7 times more Sugars than Boiled Red Kidney Beans.
• 1 kilogram of Powder Rich Chocolate provide inadequate amounts of Omega 3, Fiber and Protein
• Both Boiled Red Kidney Beans as well as Powder Rich Chocolate provide inadequate amounts of Omega 6 in one kilogram.