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

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Cocoa, dry powder, unsweetened, processed with alkali	17%	28%	55%

Macro Nutrients

	Boiled Red Kidney Beans	Cocoa, dry powder, unsweetened, processed with alkali	Recommended Dietary Allowance
Energy	43.8% 1270kcal	76% 2200kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	135% 131g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	243% 77.6g	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	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	175% 228g	448% 583g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	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	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	784% 298g	38g per day for Men 19-50 years
Protein	155% 86.7g	323% 181g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	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	133% 1.6mg	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	354% 4.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	150% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	50.8% 2.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	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	325% 1300μg	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	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	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Cocoa, dry powder, unsweetened, processed with alkali	Recommended Dietary Allowance
Calcium	28% 280mg	111% 1110mg	1000mg per day for Men 19-50 years
Copper	269% 2.42mg	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	368% 29.4mg	1940% 155mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	1133% 4760mg	420mg per day for Men 19-50 years
Manganese	207% 4.77mg	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	203% 1420mg	1040% 7280mg	700mg per day for Men 19-50 years
Potassium	119% 4030mg	738% 25090mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	240% 132μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	97% 10.7mg	579% 63.7mg	11mg per day for Men 19-50 years
Water	18% 669g	0.73% 27g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Boiled Red Kidney Beans 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 Boiled Red Kidney Beans vs Cocoa, dry powder, unsweetened, processed with alkali:

• 1 kilogram of Boiled Red Kidney Beans has 1.5 times more Vitamin B1, 4.1 times more Vitamin B9 and 3.5 times more Vitamin K than Cocoa, dry powder, unsweetened, processed with alkali.
• While 1 kg of Cocoa, dry powder, unsweetened, processed with alkali contains 7.9 times more Vitamin B2 and 4.2 times more Vitamin B3 than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Cocoa, dry powder, unsweetened, processed with alkali provide similar amounts of Vitamin B5 and Vitamin B6 per one kilogram.
• Both Boiled Red Kidney Beans 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 Boiled Red Kidney Beans vs Cocoa, dry powder, unsweetened, processed with alkali:

• 1 kg of Cocoa, dry powder, unsweetened, processed with alkali contains 4 times more Calcium, 14.9 times more Copper, 5.3 times more Iron, 10.6 times more Magnesium, 7.8 times more Manganese, 5.1 times more Phosphorus, 6.2 times more Potassium, 11 times more Selenium and 6 times more Zinc than Boiled Red Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Red Kidney Beans has more Omega 3 than Cocoa, dry powder, unsweetened, processed with alkali.
• While 1 kg of Cocoa, dry powder, unsweetened, processed with alkali contains 1.7 times more Energy, 26.2 times more Fat, 107.8 times more Saturated Fat, 3.9 times more Omega 6, 2.6 times more Carbohydrate, 5.5 times more Sugars, 4 times more Fiber and 2.1 times more Protein than Boiled Red Kidney Beans.
• 1 kilogram of Boiled Red Kidney Beans provide inadequate amounts of Omega 6
• 1 kilogram of Cocoa, dry powder, unsweetened, processed with alkali provide inadequate amounts of Omega 3