Comparing Nutrients in 1 kilogram Powder Cocoa Mix VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Powder Cocoa Mix	7%	9%	84%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Powder Cocoa Mix	California Red Kidney Beans	Recommended Dietary Allowance
Energy	137% 3980kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	41.2% 40g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	74.3% 23.8g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	644% 837g	460% 598g	130g per day for Men 19-50 years
Sugars	904% 656g	NA	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	655% 249g	38g per day for Men 19-50 years
Protein	119% 66.7g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Powder Cocoa Mix	California Red 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	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	435% 5.65mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.86mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	179% 8.93mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	305% 3.97mg	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	985% 3940μg	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	50% 45mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.5% 9μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder Cocoa Mix	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	133% 1330mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	318% 2.86mg	1222% 11mg	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	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	198% 830mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	117% 2.7mg	435% 10mg	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	579% 4050mg	700mg per day for Men 19-50 years
Potassium	209% 7120mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	91% 50μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	336% 5040mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	133% 14.6mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	0.41% 15g	3.18% 118g	3700g per day for Men 19-50 years

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

• Powder Cocoa Mix has 2.6 times more Vitamin B2 and more Vitamin B12 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 5.5 times more Vitamin B1, 3.5 times more Vitamin B3, 3.5 times more Vitamin B6, 65.7 times more Vitamin B9 and 22.5 times more Vitamin C than Powder Cocoa Mix.
• Both Powder Cocoa Mix and Raw California Red Kidney Beans have similar amounts of Vitamin B5 per 1 kg.
• Both Powder Cocoa Mix as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in 1 kg.

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

• Powder Cocoa Mix has 1.6 times more Selenium and 45.8 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.5 times more Calcium, 3.8 times more Copper, 7.9 times more Iron, 1.9 times more Magnesium, 3.7 times more Manganese, 1.3 times more Phosphorus, 2.1 times more Potassium and 1.7 times more Zinc than Powder Cocoa Mix.

Comparison of macro-nutrients per 1 kilogram:

• Powder Cocoa Mix has 1.2 times more Energy, 16 times more Fat, 66 times more Saturated Fat and 1.4 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 28 times more Omega 3, 6.7 times more Fiber and 3.7 times more Protein than Powder Cocoa Mix.
• Both Powder Cocoa Mix as well as Raw California Red Kidney Beans have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.