Comparing Nutrients in 1 kilogram Powder Cocoa Mix VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Powder Cocoa Mix	7%	9%	84%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Powder Cocoa Mix	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	137% 3980kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	41.2% 40g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	74.3% 23.8g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	644% 837g	175% 228g	130g per day for Men 19-50 years
Sugars	904% 656g	4.4% 3.2g	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	97% 37g	168% 64g	38g per day for Men 19-50 years
Protein	119% 66.7g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Powder Cocoa Mix	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80% 0.96mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	435% 5.65mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.86mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	179% 8.93mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	92% 1.2mg	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	15% 60μg	325% 1300μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	146% 3.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.22% 2mg	13.3% 12mg	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	12.7% 1.9mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.5% 9μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder Cocoa Mix	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	133% 1330mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	318% 2.86mg	240% 2.16mg	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	149% 12mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	198% 830mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	117% 2.7mg	187% 4.3mg	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	450% 3150mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	209% 7120mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	91% 50μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	336% 5040mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	133% 14.6mg	91% 10mg	11mg per day for Men 19-50 years
Water	0.41% 15g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Powder Cocoa Mix vs Boiled Kidney Beans:

• Powder Cocoa Mix has 9.7 times more Vitamin B2, 4.1 times more Vitamin B5, more Vitamin B12 and 6.3 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.7 times more Vitamin B1, 21.7 times more Vitamin B9, 6 times more Vitamin C and 9.3 times more Vitamin K than Powder Cocoa Mix.
• Both Powder Cocoa Mix and Boiled All Types Kidney Beans have similar amounts of Vitamin B3 and Vitamin B6 per 1 kg.
• Both Powder Cocoa Mix as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Powder Cocoa Mix vs Boiled Kidney Beans:

• Powder Cocoa Mix has 3.8 times more Calcium, 1.3 times more Copper, 2 times more Magnesium, 2.3 times more Phosphorus, 1.8 times more Potassium, 4.5 times more Selenium, 504 times more Sodium and 1.5 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.9 times more Iron, 1.6 times more Manganese and 44.6 times more Water than Powder Cocoa Mix.

Comparison of macro-nutrients per 1 kilogram:

• Powder Cocoa Mix has 3.1 times more Energy, 8 times more Fat, 32.6 times more Saturated Fat, 3.7 times more Carbohydrate and 204.8 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 56.7 times more Omega 3, 1.7 times more Fiber and 1.3 times more Protein than Powder Cocoa Mix.
• Both Powder Cocoa Mix as well as Boiled All Types Kidney Beans have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.